Midtown Fitness

Free Weights

2012-02-01T20:27:00.000-08:00

Trade Machine Exercises for Free Weights

Machines are built with a specific path the weight has to travel -- one that wasn't designed for you. If you're too tall, too short, or your arms or legs aren't the same length, that fixed path won't match your physiology and you'll increase the likelihood of injury and develop weaknesses.

Trade your machine exercises for dumbbells, barbells and medicine balls to build strength in ways more specific to your body, while also working all the smaller stabilizing muscles that machines miss.

HIIT

2012-01-29T05:48:00.000-08:00

High Intensity Interval Training is a specific type of interval training routine. It is mostly used for individuals trying to lose weight. It has a number of distinct goals and differences which make it unique.

HIIT Sessions usually last less than 20 Minutes

The first difference is in time, excluding warm ups and warm downs last no longer than 20 minutes. This may seem like a very short space of time but believe me; if you do the workout correctly you will be exhausted by the end of it. The goal of HIIT is to hold an anaerobic state for a long cumulative time (click here to see what this means.). It’s designed with rest intervals to allow you to sprint harder for longer. Take this as an example, if you were to sprint for 100 meters, you would go full out for about 15 seconds (depending how fast you were). In an advanced HIIT workout you would probably spend about 7 to 8 minutes going full out in a 15 minute workout. If you are a beginner you should start with 4 to 6 minutes total workout time.

For Maximum Benefits make sure you are using Major Muscle Groups

There are a range of activities that you can do with HIIT. When choosing an activity try to pick one that safely uses the largest muscle groups in your body. High Intensity Interval Training will try and tap the energy sources found inside the muscle. The larger the muscle group being exercised, the more the benefit.

The absolute best for HIIT is sprinting. If however you have injuries or other problems which prevent you from sprinting by all means pick something else which you can manage safely. The second best would probably be a stationery spinning bike.

Do HIIT every Second Day

An HIIT workout should not be done on consecutive days. The workouts goal is to operate at a high intensity. So when you do your reps, you do them as hard as you can. Working as hard as this produces the benefits of High Intensity Interval Training. The workout burns energy from your muscle systems and it needs time to replenish it. If this doesn’t happen you will not be able to workout with as much intensity and you have much greater chance of injuring yourself. The benefits happen in your body during your rest period and the more rested you are, the more intensity you can put into your workout.

Obliterate your Fat when you combine Good Nutrition and HIIT

A lot of people including yours truly believed that if you wanted to maximise weight loss it was best to do HIIT on an empty stomach. Recent research is showing that this just isn't so and in fact the opposite is true. Make sure you have had something to eat about half an hour before you exercise, make sure it something balanced and easily digestible, you don't want something heavy while you are exercising.

Alternate Your Interval Training Routines

One of the key principles around High Intensity Interval Training is preventing any type of plateau. It’s designed around pushing your body to constantly adapt, and as your body is always trying to please, it invariably does. When this happens your improvements slow down.
To counter this, always keep your body guessing, after you have done about 8 weeks on a particular HIIT program, give yourself one week off then start a new one.

Trade Slow Cardio for Interval Training

2012-01-27T20:22:00.000-08:00

The road to a leaner body isn't a long, slow march. It's bursts of high-intensity effort paired with slower, recovery efforts. Fifteen to 20 minutes of interval training performed like this can burn as many calories as an hour of traditional, steady-state cardio. And unlike the slow stuff, intervals can keep your body burning long after the workout ends.

http://www.intervaltraining.net/

Fitness Benefits Cancer Survivors

2011-10-21T11:55:00.000-07:00

Fitness Benefits Cancer Survivors

After cancer, a slow and steady fitness program can help survivors build a healthy new life. Regular exercise strengthens the immune system, rebuilds lean muscle tissue and helps cancer survivors return to an appropriate
weight. A moderate exercise program that includes activities like walking, swimming or light hiking can help survivors cope with depression, anxiety and fatigue. Exercise also gives survivors the opportunity to build relationships and create a support network around a physical activity that they enjoy.

Managing Symptoms

While cancer therapies such as radiation, chemotherapy and surgery can have life-saving benefits, these interventions also produce side effects after treatment has ended. Cancer treatment often weakens the immune system, reducing the body’s ability to fight off illness. Radiation and chemotherapy may lead to weight gain or weight loss and affect a patient’s ability to enjoy food. Exercise supports immunity, boosts appetite, increases endurance and restores physical and mental energy. When combined with a nutritious diet, a regular fitness
program can help survivors return to a weight that’s appropriate for their health status.

Designing a Fitness Program

The metabolic effects of cancer and the side effects of radiation and chemotherapy can lead to tissue wasting.
A comprehensive exercise program for survivors may include activities that promote cardiovascular fitness, flexibility, stress reduction and muscular strength. An aerobic exercise like walking or water aerobics combined with a light resistance training program may restore cardiovascular fitness and build new muscle tissue. The American Cancer Society notes that weight training may reduce the swelling and fluid retention that many breast cancer survivors experience after lymph node removal.

Yoga and t’ai chi can help restore mobility and flexibility after a long period of restricted movement. These activities promote deep breathing, relaxation and focused attention on the present, all of which may reduce the stress and anxiety that cancer survivors may experience. Weight training, cardiovascular or flexibility exercises should proceed slowly under a clinical professional’s supervision.

Building a Support Network

During treatment, many patients dedicate most of their time and energy to cancer-fighting procedures. After treatment, cultivating friendships through fitness promotes a healthy recovery. An exercise program gives cancer survivors the opportunity to network with old friends and meet new ones. Survivors can participate in fitness events to benefit cancer research or join volunteer programs that enable them to provide support or education to
newly diagnosed patients. There are also support groups for many types of cancers including breast, liver and even mesothelioma support groups.

Cancer survivors should choose activities that they enjoy and build fitness slowly under a medical professional’s guidance. Even survivors who exercised regularly before treatment should start with a gentle, progressive program. Any fitness program should be designed with the help of a physician who has a thorough knowledge of the survivor’s medical history and recovery goals.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

It's My Turn Clare!

2011-05-28T05:18:00.000-07:00

Editor’s Note: The Villager recently wrapped
up a two-month-long, nine-part series, chronicling
the fitness journey of Staff Writer Clare
Hopkins at Midtown Fitness

This week, Midtown owner Mike Bogdanski weighs in on Hopkins’ trek from fitness rookie to gym champion.

First, a big congratulations to you Clare, for achieving your weight loss and embarking on a new road to a long and healthy life. Just before the New Year, Clare and I chatted about a New Year’s resolution story. I thought it would be a great idea for her as a reporter to work out at the gym and write about the experience and after speaking to her editor we set a date to begin.

Just after Jan. 1, we met to plan Clare’s fitness journey.We weighed her, determined her body fat and body mass index to get a baseline. Clare had not been exercising much prior to meeting with me but seemed to be in average shape. Her body mass index told us she was slightly overweight.

Here at Midtown Fitness, we always work gradually to get people in shape before we raise the effort level of a workout. This method works well to help assimilate new members into learning about our programs and letting their muscles accommodate to new workloads. Clare, however, was determined to make serious gains in just eight weeks and I told her that this was going to be challenging because she was de-conditioned and without much strength or cardiovascular endurance. She said she was ready to achieve in eight weeks what an average person would have done in 24.

Clare’s goal for week number one (which should have been a month) was to build a core foundation. I wanted to get her conditioned enough so I could give her the exercise program needed to achieve weight loss and muscle building.

Week one was fairly easy. In week two, Mr. Nice Guy was gone and Mr. Results Man was in the gym to challenge her with a workout even an advanced gym member would sweat through. In each week of training, Clare followed a regiment of cardiovascular, strength and flexibility training sessions while cleaning up her diet.

The psychological pressure was high due to our goal to tell her story to the public. If you want to do something great, the secret is to tell everyone. This will motivate you to live up to your goals through positive peer pressure. This also put responsibility on Clare to get results while educating herself and the public to what a good gym and motivated personal trainer could do for you.

Intensity (yes, intensity Clare!) and education were our key focus. Clare was sore after many early workouts because of our eight week training schedule. To get weight loss in this short a time, F.I.T.
(frequency, intensity and time) became our motto. Clare’s training was focused on achieving a strong level of exertion necessary to achieve her goals. Enhancing Clare’s fitness knowledge was also critical in every Midtown Fitness workout program we develop because members must understand how and why things are done while keeping in mind that we want to avoid any injuries that could happen because of improper training methods.

Midtown members vary from age eighty all the way down to teenagers and their workouts must be age and ability appropriate. Here at our gym, we always offer free equipment orientations as well as free monthly fitness education classes.We also have videos on our website of how to use our equipment properly.

Through group fitness classes, one on one sessions and Clare’s determination, week by week, the weight came off. Clare has cemented a new life style where she can now follow a maintenance program to keep herself fit. The last eight weeks have been like a boot camp where she worked hard to graduate. This marks just the first step on her lifelong health and fitness journey. I plan to train Clare twice monthly for a few more months and then once monthly after that. More sessions will be key to make sure she has some variety in her workouts, keeps them balanced and maintains her motivation. Remember, it is necessary to have goals and always work towards something. Clare will need to maintain 30 to 60 minutes of exercise five days a week which should include biking, hiking, snowshoeing and walks on the beach, to live a long and healthy life (yes this means heart attack prevention).
Well done, Clare!

Here at Midtown Fitness and Martial Arts,
co-owner Kristin Duethorn and our staff have
helped thousands of people on a road to health
for more than 20 years. It is not about the destination,
it’s about the journey.

Mike Bogdanski is co-owner of Midtown
Fitness and Martial Arts, a nationally certified
personal trainer, carries a Bachelor’s Degree in
Psychology, a Master’s Degree in School
Counseling, is a 7th Degree Black Belt, and is
the proud trainer of Clare Hopkins!

Clare Week 8

2011-05-28T05:08:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
I started at Midtown Fitness two months ago with the goal of decreasing my BMI (body mass index) and body fat percentage and today I am proud to say that I have brought these numbers
down, though I realize my journey is not over.
Eight weeks ago I had a BMI of 28.5 and a body fat percentage of 30. Today my BMI is at 26.7, my body fat is at 27 percent, and I have dropped ten pounds. I’m really happy with what I was able to do in this short time, though I know the work is not over.

Mike told me countless times that if you want to achieve a goal,
you should tell everyone that you’re going to do it. I’ll be honest I
wouldn’t have been able to get those numbers down much at all if
I hadn’t didn’t have the motivation of many Quiet Corner residents
knowing what I was up to and Mike to put the pressure on each
week. So I certainly recommend this wisdom if your still looking
for motivation to get yourself to the gym. Tell everyone what
you want to do and I think if you talk about it enough you’ll find
yourself following through.

Like I said before I know this journey is still not over even though
my eight weeks is up. I could still benefit from bringing down
my BMI and body fat and plan on working towards even better
numbers. These past weeks have really showed me that it is
possible for me to become a fit and healthy person, whereas I
never saw myself in that light. I have lost the attitude of not seeing
myself as a person who exercises and am committed to making
this change in lifestyle. Because of everything I have learned I
now want to exercise regularly and see it as a way to extend and
improve my life.
As Mike told me, there are 168 hours in every week, and an

exercise program should take up to seven of these hours. Chances
are these seven hours will improve your quality of life than
anything that takes place in the remaining 161 hours. Exercise
helps people sleep better, digest better, think clearer, calm
themselves, avoid diseases and ailments, control your appetite and
weight, build self-esteem, and even forge new friendships. With all
these benefits who would want to maintain a sedentary lifestyle?
The best part of this experience was being able to try so many new
things and learning how to keep my workout interesting. I was
worried when I began that a monotonous workout would hinder
my progress but I was kept interested by participating in different
classes, and learning new workouts and techniques shown to
me by Mike and the other trainers. I think the one of the biggest
deterrents of people consistently exercising is boredom. I really
suggest joining a class or finding a workout buddy to avoid feeling
bored at all. I can tell you I enjoyed the classes I took at Midtown
including spin with Amy, kickboxing with Earl and karate with
Mike and Kristin. I found committing to a class that you enjoy is a
good motivation tool.
I want to thank everyone who motivated and taught me over the
past months, including Mike and everyone at Midtown and all the
readers who offered encouragement. I feel extremely grateful and
lucky to have had this experience and am excited to continue my
fitness journey with the knowledge others have shared with me and
newfound sources of motivation.

Clare Week 7

2011-05-28T05:06:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
My last week of training at Midtown has arrived and I’m going
hard to shed a few more pounds before my final weigh-in.
This past week I had the opportunity to take a spin class with
instructor Amy Williams and was thoroughly challenged. It was an
intense class but I felt really good after, and Amy was an excellent
instructor. I was excited for this class because I love to ride my bike when the weather is warm and I had been missing it.
Spinning is an aerobic exercise that takes place on a stationary
bicycle called a spinning bike. The class involved motivating
music and Amy talking us through the workout. During the class
pace and resistance were changed and we also switched between
standing and sitting. I really liked the way Amy talked us through
the class, I found it really helped me focus.

The benefits of cycling apply to spinning; except spinning can be
done when riding your bike outside is impossible because the snow
and ice are piling up. I also think its beneficial to have an instructor
to guide and push you. But spinning can burn a lot of calories, up
to 500 in half an hour.

I also like spinning and bike riding because it is a low impact
workout. For people with any kind of joint pain I think this is the
perfect way to get a good workout in because it doesn’t put any
pressure on the knees and joints.
Though Mike went a little easier on me this Monday because I
have a cold, we did do a little core training with the medicine ball.
The day after I have a sore core but increased appreciation for the medicine ball.
A medicine ball is a weighted leather or rubber ball that you can
use to do an array of full body exercises. They come in different
sizes and weights and have many advantages.

I sat back on a regular fitness ball while Mike tossed me a
medicine ball from about a foot away. I would catch the ball and
sit up slightly while throwing it back to him. It sounds simple but it
was challenging for my stomach muscles and the rest of my body
trying to stay balanced and throw at the same time.

This exercise and others with the medicine call can really improve
core strength. Instead of isolating one muscle group you are able
to work many different core muscles at once. In this way working
with a medicine ball is different than using the weight machines,
which have a fixed range of motion and therefore target only one
muscle group.

So like I said before I have a cold and am allowing myself one
day to recover and regain some energy so I can get back into my
routine. I hope that by next week I have some impressive results
to share. Again good luck and keep going to everyone else who
started the New Year looking to make a change in their fitness, I
hope everyone is reaching their goals and making progress.

Clare Week 6

2011-05-28T05:04:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
I am into week seven and although my mission towards fitness with Mike will soon be coming to end I am aware now that it is
really a lifetime journey, as inactivity can have a lot of unhealthy effects on the body.
A lot of this journey has really been about educating myself, and feel as though I have learned a great deal, specifically about how
unhealthy avoiding exercise truly is.
Mike shared with me that inactivity has a lot of unhealthy repercussions on a cellular level. Inactivity decreases your body’s ability to move oxygen from the blood stream to the cells and
decrease the number of power activating mitochondria.

There are also many conditions that can be made worse by
inactivity. For example studies have shown that men and women
who are physically active have a 30 to 40 percent risk of colon
cancer compared to individuals who are inactive.

As February is Heart Month I should also mention that a lack
of physical activity over time can decrease the function of heart
muscle and can affect the blood vessels including the large aortic
artery to the veins and small capillaries. Many studies have shown
that exercise can protect your heart.

Besides physical health, a lack of exercise can also be detrimental
to your mental health. People who don’t exercise on a regular basis
could be more prone to develop depression and people who are
fitness conscious more often display improved self-esteem.
Not that I am trying to scare anyone into exercising, because I
don’t think fear should be a main motivator. However I think it’s
important to remember how avoiding the gym or exercising in
general can seriously affect your health.

I know now netter than anyone how fun it can actually be to get a
workout in. I have been having a great time at the kickboxing class
every Thursday, taught by Earl Rosebrooks. I have to say it’s my
favorite class I’ve taken so far because it’s very high energy and
challenging but also a really good time. Earl is a really enthusiastic
and knowledgeable teacher so I really look forward to going every
week. Like I’ve mentioned before I’m always looking for extra
motivation to exercise and this class has kept me showing up every
week since I started so I would really recommend it.

I also had the opportunity to enjoy a Karate class this week with
Mike and Kristin. This was my first time trying Karate so it was a
completely new experience but it left me wanting more.
I wasn’t aware it would be such a workout but I was sweating by
the time the hour had run out. Karate obviously has many of the
same physical benefits as regular exercise but I think it also has a
lot of mental benefits.

I spent most of the class learning self-defense techniques from
Kristin and I found it very empowering. I think over time people
in Karate, especially women, can develop a lot of confidence in
themselves and their ability to defend themselves. I know I left that
class feeling very positively about myself, though I am an extreme
beginner.

One thing I am not feeling positive about is my arm strength,
which is something I guess I have neglected over these weeks. My
pathetic attempt at a bicep curl elicited some laughs from Mike
on Monday. So I continue this week with the goal to improve my
bicep strength so as not to feel so embarrassed when I meet with
Mike next week.

Clare Week 5

2011-05-28T05:02:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
So here I am at week six, even with all of Mike’s attempts to torture me and make me suffer in new ways each Monday.
Really though I’m just kidding about the torture and suffering. I actually haven’t felt tortured during this whole process at all and I
hate to think I am giving the impression that Mike is inflicting this terrible agony upon me each week. I have certainly felt challenged,
which Mike says is a much more positive word than suffering and I
am trying to use more positive words.

My situation is different from most people looking to lose weight
because I have a much shorter time to reach my goals. Whereas in
the beginning I had one week to “lay the foundation” other people
might take a month.

So I think Mike challenging me each week is due to this time limit.
Though it can be taxing I’m incredibly happy with my results so
far and I know I wouldn’t have been able to attain these results
without Mike pushing me the whole time.
So this week Mike helped me work on my balance and stretching.
I think people overlook the importance of these two components of
fitness in their workout, probably because they don’t directly affect
the way your body looks but more the way it moves. However both
are important for things like flexibility, core strength, and mobility.
One strength exercise with a balance component that Mike showed
me involved a wobble board and two 10-pound weights. A wobble
board is a plastic disk with a flat top to stand on and a ball on the
bottom that causes the instability.

While balancing on the board I did some tricep and bicep
curls. Mike explained that unlike the strength machines, which
have a fixed range of motion, this exercise would call other

complimentary muscles into play. Using a wobble board can help
strengthen knees, ankles, and core muscles. I also found it to be a
rather fun exercise, though it was challenging at first to focus on
both balancing and the arm exercise.

I also learned about the importance of stretching. In the past I
have neglected stretching properly, mostly because I just felt
too lazy after working out. It turns out stretching is actually
really important as it can improve flexibility, range of motion,
circulation, and can also relieve stress. I was unsure of whether
stretching was appropriate before or after working out and Mike
suggested stretching after a workout, when the muscles are
warmed up and limbering up before a workout.

I was actually unsure of most things regarding exercise before
I began this journey and now I’m so glad I had this opportunity
because I feel as if I’ve learned so much. I would really suggest
seeing a personal trainer just to have someone who knows what
they’re doing share their knowledge with you, especially if you’re
like me and you’re not sure where to begin or end when you walk
into the gym. They can also help give you the motivation needed
to stick to a routine that will help you reach your goals. I would
definitely not be experiencing any weight loss or improved fitness
without Mike’s encouragement and support. Maybe some people
really can do it on their own, but if you’re like me and need an
extra push then I think it’s the best option for seriously committing
to making yourself healthy.

Clare Week 4

2011-05-25T19:38:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
Week three is complete and Mike really had me jumpstart week 4
this Monday, with 40 minutes of running.
I haven’t run that long since high school so I was expecting to be falling off the treadmill about ten minutes in. But Mike told me, “If
you feel pain, feint, or dizzy, tough it out.” I wasn’t feeling feint or dizzy but I have become familiar with pain.

To really burn some fat, Mike made me commit to 200 minutes
of cardio this week. That’s 40 minutes for five days. So this week
I expect to be hitting the treadmill and some more fitness classes
that really get you sweating for the entire hour.

On Monday Mike also took a look at my food diary, where I
have written down every food I have eaten since I started. To my
relief Mike said I had been doing OK, though there is room for
improvement.

One of my biggest issues is eating enough protein. This is
something I struggle with because I stopped eating meat recently
but have not properly educated myself as to where else I can get
protein. Though I think keeping the food diary has definitely
helped me become aware of the food I’m eating and what
nutritional value the food I’m eating has, or doesn’t have.
So Mike discussed with me how I need to cut back on the carbs
and increase the protein. My biggest carbohydrate indulgence
is bagels; I have trouble saying no sometimes. I was a little
embarrassed when Mike noticed my unusually high bagel
consumption and pointed it out to me, but I guess that is the
purpose of the food diary.
He explained that my bagel love was not doing me any favors
because they are high in carbohydrates but not protein. I need to

choose foods that have protein and fat but little carbohydrates and
sugar so when I exercise I am burning fat not carbs.
Protein also helps repair muscle by providing amino acids needed
to rebuild the tissue. So after a session with Mike when I feel
like my body is falling apart I have to start remembering to eat
something with protein. Every minute spent exercising the muscles
go through wear and tear, but can be repaired with protein. A
diet with enough protein will ensure that you recover after each
workout.
I definitely needed some repair after this Monday’s workout.
After cardio Mike took me through some strength exercises and
Midtown co-owner Kristin Duethorn showed me some challenging
exercises to do on the bosu ball. I think this was the hardest day
I have had at the gym yet so I was definitely thinking about my
nutrition when I left.

So where am I going to get protein? For vegetarians like myself
these foods will help boost protein intake: eggs, tofu, soy, nuts,
seeds, and grains. Yum.
I also have to start being more conscious about my water intake as
well. I usually sip water throughout the day but Mike suggested
drinking a full glass of water every morning to get my metabolism
going. He also explained that often when someone feels hunger
they can sometimes just be dehydrated so I should try drinking
water instead of snacking when I’m feeling hungry.
So week four is a week of hard cardio and calorie cutting for me.
Hopefully by next week, I will have some more weight loss to
report and will have gotten my bagel addiction under control.
Again, good luck to all Quiet Corner residents with weight loss
resolutions, I hope you are all on your way to meeting your goals.

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by
e-mail at clare@villagernewspapers.com.

Clare Week 3

2011-05-25T19:31:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
The second week of my fitness journey has ended and I have more sore muscles to show for it. As usual the work gets harder but the results are starting to show, as I lost five pounds in my first two weeks.
This week when I met with Mike he took me through a system called Peripheral Heart Action (PHA). The goal of PHA is to keep
blood flowing through the body throughout the entire workout.
Upper body and lower body exercises are alternated back and
forth with little rest in between. The blood flow is forced to keep
switching from different parts of the body as the exercises change
and different muscles are worked on.

The workout is more demanding on the cardiovascular system
because the blood flow does not get into a pattern like it would if
you were working the same muscle over and over.
The PHA workout Mike pushed me through on Monday consisted
of a bench press, leg press, lateral pull down, leg extension, bicep
curl, leg curl, shoulder press, calf raise, tricep extension, hip
abduction, and then a core workout. There are obviously other
ways to vary a PHA workout this is just an example.
By switching between upper and lower body resistance exercises,
mixed with cardiovascular activity, the heart rate stays high
throughout the session. The heart has to work hard to move blood
from one end of the body to the other. So through PHA the heart
is conditioned and the body is toned and strengthened through the
resistance exercises.
As much as I love training with Mike, I’m partial to the group
fitness classes. So far I’ve participated in yoga, cardio fit, and
kickboxing and have really enjoyed all of them.

For some reason I feel much more motivation to show up at a
group fitness class. Half the battle is usually just getting myself to
the gym. In the past I have literally used any excuse not to go, and
I have perfected the art of excuse giving. Signing up for a class is a
small commitment of a certain time and day that I can put towards
working out and I feel obligated to be there.
I have found that I want to be there as the group classes have been
challenging but also really fun. I genuinely had a good time in each
class I went to, due to incredibly upbeat music, helpful instructors,
and other encouraging people in the class. It is a good alternative
to working out in the gym, which can sometimes feel monotonous.

I think another part of the draw to the classes is a guaranteed
thorough workout session. Honestly, going to the gym alone I will
sometimes slack off and not push myself as far as I know I should.
In a class the instructor will push you further than you thought you
could go (avoiding injury of course). As a result you get a better
work out and you feel good about yourself, a win win.
I found other members of the class are good motivation as well.
Everyone I have encountered so far has been very kind and helpful.
In a sense working out in a group feels a little bit like being part
of a team and adds a sense of play to the workout. You’ll keep
showing up to your class if you enjoy the company of the other
members and would feel like a little bit of a let-down for not
showing up.
My third week has begun and I am looking forward to trying some
more classes. I hope everyone else in the Quiet Corner who made
the resolution to get fit this year is doing well and that we can all
meet our goals enjoyably and safely.

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by
e-mail at clare@villagernewspapers.com.

Reprints of Clare's 8 Week New Years Fitness Journey (part 2)

2011-04-18T20:09:00.000-07:00

I am into week two of my fitness journey and it certainly has not gotten any easier.

Last week we laid the foundation and now Mike has started to help me build up my strength and there is a lot of work to be done.

But while I gave serious attention to exercising over the past week I forgot to give equal attention to my diet. I know I cannot expect to meet my goals if I’m not thinking about the food I am putting in my body. Clearly a helping of Oreos after dinner every night is not thinking clearly about my diet.

Late last week I started to keep a food diary, as ordered by Mike, in which I write down everything I ate, everyday. Obviously if I didn’t immediately change my eating habits this could have been an embarrassing ordeal for me.

I would really recommend keeping a food diary to anyone who is looking to change their diet. Nothing will deter you from eating in excess than having to admit to yourself that you ate it when you go to write it down.

Besides making me confront my own eating habits it has also made me more aware of my eating schedule. Mike discussed speeding up my metabolism this week, and I think consistent eating habits are a large part of that. Sometimes I skip breakfast, and then unknowingly eat more at lunch or snack more during the day. But really breakfast gets your metabolism going

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by e-mail at clare@villagernewspapers.com.

Reprints of Clare's 8 Week New Years Fitness Journey

2011-03-18T19:48:00.000-07:00

BY CLARE HOPKINS
VILLAGER STAFF WRITER
With a body fat percentage of 30 and a BMI of 28.5, this past
Monday I began my eight-week journey towards physical fitness
with Mike Bogdanski of Midtown Fitness as my guide.
I am not the type of person who exercises regularly or eats
moderately so I’m not expecting this to be an easy journey,
and I’m sure Mike won’t let it be easy either. However I am
completely ready and eager to work it out and get in shape.
Over these coming weeks Mike will be helping me plan my work-
out experience, as I use the gym, participate in group fitness
classes, and even try a little karate.
I’m looking forward to the variety in the workout because I think
that’s why I gave up so quickly in the past. I’m not a fan of routine
in any aspect of my life. I need to keep it different and interesting
and I feel the same about exercising. Just going to the gym and
working out everyday gets boring quickly, but with some classes
mixed in I think it will be fun.
My first day was this past Monday, January 3. I met with Mike to
talk about what the coming weeks would entail and to start to “set
a foundation,” as he put it.
The first thing we did was measure my body fat percentage and
BMI, previously mentioned. I have to admit it is taking some false
confidence on my part to make those numbers known. I’d just like
to lay it all out there, so in eight weeks I can ensure I have some
bragging rights when those numbers are down.
Mike and I talked about goal setting, and how knowing my BMI
and body fat percentage was a way for me to set some tangible
goals. I think knowing where you are and where you want to be
is a good way to start and to motivate yourself. I know I work

better with a goal and deadline. The last time I exercised regularly
was preparing for a five-day hike on the Appalachian Trail this
past summer. As soon as I can home from the hike I had lost my
motivation and will to stay in shape. I think a real challenge will
come at the end of the eight weeks when I am left on my own, but
I’ll tackle that issue when it comes.
So by the end of all this, I would like both my BMI and body fat
percentage to be within the “healthy” range. So for a 22 year old
woman of my weight a healthy BMI would be somewhere between
19 and 24 and a healthy body fat percentage would be somewhere
between 25 and 31 percent.
Mike told me that whether these goals are attainable in eight weeks
rests on how much work I am willing to put in. I can definitely
say that after four years of typical college-student eating and
exercising habits, I need this change and am raring to go. I am just
hoping my body can keep up with my enthusiasm.

Clare Hopkins may be reached at (860) 928-1818, ext. 112, or by
e-mail at clare@villagernewspapers.com.

Your First 30 Days

2011-01-05T11:34:00.001-08:00

MY FIRST 30 DAYS (Assessment,Goals and Guidance)

Frequency equals results.

The first 30 days of your membership are the most important on terms of establishing exercise as a healthy habit. By exercising at least three times each week for a minimum of 20 to 60 minutes per visit, you’ll begin to see noticeable results within 30 days.

Assess your fitness level and set goals

Prior to beginning an exercise program, it’s highly recommended that you assess your current fitness level and set realistic goals. Members who set achievable goals at the outset are far more likely to succeed in making fitness a part of their lifestyle.

What can I expect to achieve?

Basic rules of body transformation

The amount you can change your body is due to a number of factors, including heredity. Each person’s body will respond to exercise differently depending on more variables than can be listed here. What is universally true is that there are six components of personal fitness that can be charged, or improved, with a consistent exercise program:

Cardiovascular Fitness: your ability to use oxygen during continuous activities like running, swimming biking or walking

Muscular Strength and Endurance: the ability of your muscles to exert

a maximal force, and the ability of your muscles to perform repeatedly without fatigue.

Flexibility: the range of motion around the joints.

Body Composition: the relative amounts of lean muscle mass and body

fat.

Core Strength: When someone talks about the core, they're referring the muscles deep within the abs and back, attaching to the spine or pelvis. These muscles are where movement originates and it's also the source of our stability.

Balance: For equilibrium and support.

With more specialized training you can also improve other skill-related components of performance such as balance, coordination, agility, speed and power.

Setting expectations:

If you’re new to exercise or have not exercised for some time, it will take time for your body to adapt and produce any visible results. You should start slowly- don’t overdo it! Keep intensity at a moderate level during the first four to six weeks. You should feel like you could do more exercise afterward- not like you were hit by a truck. More than anything you want to focus on developing the habit of working out, and building a positive attitude toward exercise.

Program Tips and Useful Information

Warm –up Stretching

· Always warm up at least 10 minutes at a low intensity (with an activity such as walking, jogging, cycling or calisthenics)

· A good warm-up prepares the body for exercise by promoting blood flow to the muscles, increasing muscle temperature (for greater elasticity) and lubricating the joints.

Cardiovascular Exercise

· Cardio exercise (activities such as

Cycling, dancing or running) is the most efficient way to burn significant amounts of calories. It also enhances your endurance and overall energy level.

· Start off slowly, with 15-20 minutes at a low to moderate intensity and gradually increase to 30-60 minutes

· Cardio exercise improves the efficiency of the heart, lungs and circulatory system and has been shown to reduce the risk of many chronic diseases, including hypertension.

Strength/Resistance Training

· Strength training increases lean muscle mass and helps reshape your body

· The more lean muscle mass you have, the more calories you burn, even at rest; strength training increases your metabolism.

· Generally, you should complete 8-12 repetitions of each strength exercise to most effectively increase lean muscle tissue.

· Perform each set to the point of voluntary fatigue. That means the last few repetitions should feel difficult, but not so difficult that your form is compromised.

· Raise and lower the weight in a controlled manner and perform each exercise through a full range of motion.

· Proper breathing for weight lifting involves steadily exhaling while lifting the weight and steadily inhaling while lowering weight. SO DO NOT HOLD YOUR BREATH!

· Let muscle groups rest and repair at least one day before exercising them again. Massage often helps.

Cool-Down and Stretching

· Following your workout, stretch the primary muscles you worked to aid recovery. Ask your trainer to recommend appropriate stretches

· Hold stretches longer (30 seconds) post workout.

· Stretching helps your muscles return to a normal range of motion, which may reduce the risk of injury.

Important Points to Remember

· Rest and recovery are key to maximizing your results. Take one or two days off per week and do not work the same muscles on consecutive days. Avoid over-training.

· Proper form is critical for best results and injury prevention.

· Warming up and cooling down are important for all aspects of training.

· Stay well hydrated. Drink eight ounces of water for every twenty minutes of exercise.

· Do not exercise on an empty stomach.

· IF AT ANYTIME YOU FEEL DIZZY/FAINT OR SHORT OF BREATH, STOP EXERCISING

After Your Workouts

Try Massage to reduce muscle soreness and aid recovery.

Remember it’s a journey, not a destination. Before beginning any exercise program it is always good to consult your physician. If you are unsure of how to use any equipment please consult a certified personal trainer. Midtown offers free equipment orientations weekly for members. Free workout advice is offered on the website- www.midtown-fitness.com

Flexibility 101

2011-01-01T11:58:00.000-08:00

Check out this video of basic stretching.

http://www.youtube.com/watch?v=Sav_1EG2f3g

Mike

5 Habits to Prevent Holiday Weight Gain

2010-12-23T20:06:00.000-08:00

Holiday weight gain isn't guaranteed. Just a few simple changes to what you do each day can make all the difference. Get into these habits and you'll keep holiday weight gain at bay!

1. Don't skip meals because of the holiday rush. Eat breakfast every day to keep your energy up and blood sugar stable, which will prevent you from becoming overly hungry. Include complex carbs such as fruit, steel-cut oatmeal or 100% whole-grain bread, and lean protein, such as low-fat yogurt. Adding a little bit of fat will help you feel satisfied longer. (For instance, I add slivered almonds to yogurt to get in a dose of heart-healthy fat and to feel satisfied longer.) Then, eat lunch, a healthy snack and dinner consistently and on schedule -- eating every three to four hours is ideal.

2. Stock up on the freezer aisle. When you get too busy to cook, keeping healthful frozen meals on hand is a great way to ensure you don't stop for takeout on the way home or call for pizza delivery once you get there. Look for varieties that contain fewer than 400 calories and add fruit or veggies to round out the meal.

3. Treat yourself to a little something sweet on a daily basis so cravings won't build up and get out of control, which can lead to a binge. Knowing you can count on having another treat tomorrow (and the day after that!) will help you control your portions today.

4. Don't put off getting back into your regular exercise routine until New Year's; there's nothing magical about that date. If you burn off some of the extra calories you'll inevitably be taking in during the season, it will help keep those few holiday pounds from creeping on. Exercise will also stave off the winter blues and relieve the stress that often crops up during the holiday season, which in turn helps prevent emotional eating.

5. Set realistic expectations for yourself during the season. Try to focus on the things you can do to maintain your weight rather than what you can't do right now to lose weight. Putting too much pressure on yourself can backfire with binges or ultimately giving up on watching your weight at all. Plan on keeping your weight stable and put losing on hold until the season has passed. Preventing weight gain this time of year is an accomplishment in and of itself and if you do lose, it will be like a surprise gift to yourself!

Seven Secrets To a Long Life

2010-12-23T12:15:00.000-08:00

Here are the seven secrets to a long life: Stay away from cigarettes. Keep a slender physique. Get some exercise. Eat a healthy diet and keep your cholesterol, blood pressure and blood sugar in check.

Research shows that most 50-year-olds who do that can live another 40 years free of stroke and heart disease, two of the most common killers, says Dr. Clyde Yancy, president of the American Heart Association. The heart association published the advice online Wednesday in the journal Circulation.

The group also is introducing an online quiz to help people gauge how close they are to the ideal. If you fall a bit short, it offers tips for improving.
"These seven factors — if you can keep them ideal or control them — end up being the fountain of youth for your heart," said Dr. Donald M. Lloyd-Jones, a cardiologist who was lead author of the statement. "You live longer, you live healthier longer, you have much better quality of life in older age, require less medication, less medical care."

Specifically, those with ideal cardiovascular health can answer yes to the following seven questions:
• Never smoked or quit more than one year ago.
• Body mass index less than 25.
• Get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.
• Meet at least four of these dietary recommendations: 4 1/2 cups of fruit and vegetables a day; two or more 3.5-ounce servings a week of fish; drink no more than 36 ounces of sugar-sweetened beverages a week; three or more 1-ounce servings of fiber-rich whole grains a day; less than 1,500 milligrams a day of salt.
• Total cholesterol of less than 200.
• Blood pressure below 120/80.
• Fasting blood glucose less than 100.

The online quiz calculates a score based on the answers, 10 being the ideal.
Doctors say the quiz is a good way for people to get a handle on how they're doing, especially since people often think they're doing better than they actually are.
The heart association found just that in a recent survey that showed 39 percent of Americans thought they had ideal heart health, yet 54 percent of those had been told they had either a heart disease risk factor or needed to make a lifestyle change to improve heart health, or both.

With America's obesity epidemic, weight especially is a pitfall for patients trying to meet these seven health factors, doctors say.
"Many people are surprised to find out how overweight they may be," said Dr. Randal Thomas, director of the cardiovascular health clinic at the Mayo Clinic.
Lloyd-Jones, also chair of the preventive medicine department at Northwestern University's Feinberg School of Medicine, said, "People I think are far too accepting of their waistlines."

Thomas praises the online tool for giving people a score so they'll have something to work toward. It offers advice for problem areas: for instance, advising someone who's over weight to set a goal of losing a pound a week by burning up to 3,500 more calories than are taken in.
Yancy, the heart association president and medical director of the Baylor Heart and Vascular Institute in Dallas, said the organization has a goal for 2020 of improving cardiovascular health of Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.
He said that in the last decade, there's already been a nearly 40 percent reduction in death from heart disease and a nearly 35 percent reduction in death from stroke. He said those goals were achieved with improvements in treatments and prevention.

How do you rate on these points?
___

Don't Ignore These Muscles (part 2)

2010-11-03T20:46:00.000-07:00

Tensor Fasciae Latae

Know it: This muscle (also known as the TFL) starts along the outer edge of your hip and can affect lateral movement (abduction), which is movement away from your body. A tight TFL can mean you're at increased risk for lateral knee pain, because it attaches directly to your ilio-tibial band--tissue that runs vertically along the outsides of your thighs to help stabilize your knees. Weak or tight abductors means you're constantly getting beat off the dribble, or you're late getting to the ball on the tennis court.

Test it: Try old-fashioned leg lifts. Lie on your side with your legs straight, and raise your top leg to about a 40-degree angle. Then lower it. You should be able to lift your leg in a straight line, without your hip or thigh moving forward, says Jeff Plasschaert, C.S.C.S., a strength coach based in Gainesville, Florida. Make sure you're using hip strength, though; many people substitute motion from their core and lower back to finish the movement.

Improve it: Stretching the TFL is the secret to improving your performance, say Robertson. To stretch your left TFL, stand with your left hip adjacent to a wall. Cross your right foot in front of your left foot. From this position, contract your core and left glute, and then push directly into your left hip. Don't let your hips move backward, and instead make sure your left hip pushes to the side. Hold for 20 to 30 seconds, and then switch legs so your other side faces the wall. Perform 2 or 3 reps on each leg every day.

Supraspinatus and Subscapularis

Know them: The supraspinatus is one of the small muscles at the top of your shoulder that makes up the rotator cuff; the subscapularis is a large muscle on the front of your shoulder blade. Blame your desk job for weak shoulders: If your upper body is rounded, it's most likely because your chest is tight, which means the opposing muscles in your shoulders are weak. Strengthen the stabilizing muscles, and you'll see improvement on your bench press and in overhead sports like swimming or tennis, as well as in your overall upper-body power.

Test them: Bring your arms straight out in front of you at about a 45-degree angle, your thumbs pointed up—like you're about to hug someone. Have a friend stand in front of you and push your arms downward with moderate pressure. (The friend's hands should be positioned above your wrists on your forearms.) If you feel soreness in your shoulders or can't resist the pressure, you probably need to strengthen your supraspinatus, Plasschaert says.

Improve them: "A lot of people think they need to work the rotator muscles like crazy," says Scott. But a simple move is all you need, says Robertson. Stand holding a light pair of dumbbells in front of your thighs, palms facing each other. Keeping your thumbs pointed up, raise your arms up at a 30-degree angle to your torso until just above shoulder height. Hold for 1 second, and lower to the starting position. Do 2 sets of 8 to 10 repetitions. The exercise will help you add pounds to your bench by improving the stability of your shoulders.

6 Muscles You Can't Ignore (part 1)

2010-10-31T20:32:00.000-07:00

Where would we be without our supporting cast? Peyton Manning wouldn't have time to throw, captains would be swabbing their own decks, and the Dunder Mifflin paper company's brainstorming meetings wouldn't be considered entertainment. Success typically depends on behind-the-scenes help, and your body is no different. While your abs and biceps receive all the glory, here's a secret: It's the little-known muscles that make the big ones stand out. The problem is, working the muscles you can't see—like the ones deep inside your core, hips, and shoulders—can be a difficult process. But target those areas, and your whole body benefits. Not only will you look better, but you'll also have more strength and suffer fewer injuries.

These six muscles may never earn top billing, but they may rejuvenate your workouts and ignite new growth.

Serratus Anterior

Know it: This muscle, located on the side of your chest along your ribs, attaches to and allows you to rotate your shoulder blade (a.k.a. scapula). It plays a vital role when you raise your shoulder to flex your arm and move it away from your body; that's why it's prominent in boxers but not your average guy. The reason? Blame the bench press. Because of the support provided by the bench, the serratus anterior doesn't receive much direct challenge during this popular exercise, says Mike Robertson, C.S.C.S., a strength coach in Indianapolis.

Test it: Do a pushup without wearing a shirt and have someone look at your back during the move. If you have a winged scapula, your shoulder blade will stick out; this means your serratus is weak, says Robertson. A strong one suctions your scapula in during the movement, eliminating the winged look.

Improve it: Standard pushups strengthen the muscle, but doing pushup variations is the quickest way to correct a weakness, says Robertson. Use a power rack to perform incline pushups on a barbell. Start with your body at the lowest incline that doesn't allow your shoulders to wing—which means placing the bar relatively high. Perform 3 sets of 8 to 12 repetitions. As you become stronger and learn to control your scapular motion, work your way down the rack until you're doing regular pushups with perfect body alignment.

Piriformis

Know it: This muscle near your gluteal (butt) region helps with thigh rotation and tends to suffer from overuse. Why? Because weak hamstrings and glutes force the piriformis to take on some of the work those big muscles should be doing, says Keith Scott, C.S.C.S., a strength coach based in New Jersey. This creates back and hip pain, and weaker lower-body performance.

Test it: Sit on a chair and cross one leg over the other, with the crossing ankle of one leg resting on the bent knee of the other. If you can't get your top leg parallel to the ground, your piriformis is probably tight.

Improve it: Increase your mobility with windshield wipers, says Robertson: Lie on your back with your knees bent and your feet placed wider than shoulder-width apart on the ground. Press your knees together, and then return to the starting position. Do 2 sets of 10 to 15 repetitions. Now add some soft-tissue work: Sit on a foam roller with your weight shifted to your right butt, and place your right ankle on your left knee. Roll your right glutes from top to bottom, working any painful areas. Continue for 45 to 60 seconds, and switch sides. Do this daily.

Psoas

Know it: The psoas (so-az) muscle runs through your hips to connect the lower portion of your back to the top of your thigh. It's one of your body's main back stabilizers and hip flexors (the muscles that line your hips and allow you to bring your knees toward your chest). If you sit all day, the psoas becomes rounded like a banana; then, when you stand up, the psoas pulls on your back, making you more prone to pain and lower-back injury. "A weak psoas also means you'll end up with assorted knee issues, because other secondary hip flexors take over and cause pain," Robertson says.

Test it: Lie on your back and pull one knee to your chest. Keep your other leg straight. If the psoas is of normal length, your straight leg will rest on the floor. If your leg sits above the floor, your psoas is either stiff or shortened, says Bill Hartman, C.S.C.S., a strength coach based in Indianapolis.

Improve it: The only way to strengthen a weak psoas is by bringing your knee above 90 degrees. Sit with your knees bent on a low box or bench (6 to 10 inches high) (3). Maintaining good posture and keeping your abs tight, use your hips to raise one bent knee slightly higher than your hips. If you lean forward or backward, you're not performing the exercise correctly. Hold for 5 seconds, and return to the starting position. Complete 3 sets of 5 repetitions per leg. Also, to help release some of the pressure you may feel, use your thumb to press on your hip flexor; it'll be on your side and a little lower than your belly button.

(continued on next blog entry)

Hot Weather Training

2010-06-29T10:38:00.000-07:00

Ask a Trainer, from Scott Fushi, trainer at Midtown Fitness Center, Putnam CT.

Question: Summer weather can be so hot! I have a hard time working out. Do you have any suggestions or tips on how to beat the heat?

Answer: There are several things you can do to keep your “cool” when exercising during hot weather. These ideas will work well for you whether you are in the gym or active outside, gardening or going for a nice walk.
When outside: keep in shaded areas whenever possible or make your own shade. You can use a hat or an inexpensive portable canopy that you can move while in the garden.

*** This isn’t about staying cool but it is as important! Always use adequate sunscreen protection especially on the children!

An inexpensive spray bottle is a great way to help you cool down when the temperature is up. There are even products in the stores that combine a fan and mister. Whatever you use, you will be glad to have one of these in your hands. You can spray around your whole body and especially your neck and face. This keeps you cool while walking, cycling, or while enjoying the beach. I have used them while jogging and they act as hand weights too.

It is also very important to consider the water inside your body. For every 20 minutes of moderate exercise outside, drink a ½ - full cup more of water than the recommended 6-8 cups per day. After 60 minutes or more of outside activity, electrolyte & mineral replacement is crucial. Sports drinks like Gatorade, Powerade, or Vitamin Water will help safely hydrate you during endurance type activities. Contact your physician prior to starting any new exercise routine if you have physical or nutritional limitations.

One of your body’s ways of cooling itself is through sweating. Drinking fluids helps keep this cooling system primed and optimizes internal cell functions. Don’t wait until you’re thirsty to have a drink! Keep a steady flow of fluids in your system by sipping often during your entire activity/exercise. Big gulps of water can lead to stomach aches or nausea. If you stop sweating, you are at risk of potential dehydration and/or heat exhaustion. Stop your exercise/activity immediately, cool down and hydrate slowly.

Try a cold moist towel draped around your neck and another on your forehead to help in that situation. If a cold wet towel is easily available, this can keep you comfortable in very hot conditions, indoors or outside. The human body is amazing at its adaptability and capabilities, but nothing shuts you down quicker than overheating. If you do not respect this fact, you can find yourself not only uncomfortable, but possibly jeopardizing your health, or the health of children you are responsible for. It is still possible to be active and exercise in hot conditions. A little preparation and awareness will go a long way to insuring a safe and effective workout.

Scott Fushi

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2010-06-04T11:59:00.000-07:00

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I Don't Have The Time

2010-04-29T12:25:00.000-07:00

Ask a Trainer, from Scott Fushi, trainer at Midtown Fitness Center, Putnam CT.

Question: I know I need to exercise but my time is stretched as thin as my wallet… any suggestions?
Answer: In today’s tighter economy, time and money are usually the biggest obstacles for most folks when it comes to taking care of yourself through fitness and exercise. Here are a few tips.

You can be efficient and effective with your exercise by using high intensity interval training. This technique is proven to increase your fitness levels while burning more calories throughout not only your workout but the rest of your entire day. You accomplish this by doing short 1 to 2 minute bursts of near maximal effort followed by 1-2 minutes bouts of low intensity activity (no complete rest … don’t lay down…that’s a no-no). These intervals (at first, try 4-5 sets and slowly increase up to 8-9 throughout your workout) can be integrated into any activity or workout you do. It is not limited to weight training or running. You can use it with ellipticals, rowers, indoor or outdoor cycling, walking and even gardening or lawn mowing for that matter. Any activity that requires exertion can fit into this formula for improved fitness.

The benefit of saving time is achieved by working at a higher level of effort; therefore your activity can be completed in 20-40 minutes instead of 60-90, depending on your ability to tolerate the workload. An example would be to walk at moderate pace for 5 minutes (warm-up), then try a 1 minute increase in pace or incline that elevates your heart rate or at least gets you breathing fairly hard. Lower the pace or incline for 2 minutes then repeat the higher load setting and try a little longer duration or higher intensity each successive cycle. The goal is to safely challenge yourself to higher levels of workload, which quickly improves your stamina and strength.

Some people will also monitor heart rate through a simple pulse check to better track performance and improve their results. A range of 70-90 % of training heart rate zone (220 minus your age is you maximum baseline number) attained in the intense intervals is a great starting point for most beginners. The higher your initial fitness level, the higher you can raise this range; some athletes using 100-110% of this training rate. Please consult your physician or therapist if you have any physical limitations prior to starting this or any new exercise/activity. You can also ask your local certified trainer for more information on this very effective technique.

High Intensity Interval Training can increase your metabolism (therefore assist with weight loss) by placing higher energy needs on your body. It is especially essential to adhere to proper nutrition and hydration schedules for this or most any fitness program to be effective. HIIT also requires your body to continually adapt to these ever changing increased workloads or exertion levels and that is why the significant improvements in fitness and strength can take place.

It is difficult at times for people to recognize the long-term benefits of investing their time and money into their own health. The medical field and insurance companies have endless data that without a doubt proves that it is both time and money well spent. You are worth it!

Stop by Midtown Fitness for more information on this or other health related topics and a list of current classes (ask about the free week memberships). Visit midtown-fitness.com or call 860-928-9218. Please submit your ask a trainer question to Scott at scott@midtown-fitness.com

Subtle Changes – Healthy Lifestyle

2010-04-01T12:00:00.000-07:00

Subtle Changes – Healthy Lifestyle

Each January a New Year arrives. With the each New Year, Midtown Fitness hosts its own “Biggest Loser” contest. Midtown’s owners, Mike Bogdanski and Kristin Duethorn, along with our staff of personal trainers and fitness instructors have the privilege of watching the participants work toward their weight loss goals. The contest comes to its 12-week end this week, on Thursday the 18th with the final weigh out and announcement of our 2010 Biggest Loser.

It is our hope, as fitness professionals, these participants will continue their pursuit of a healthier lifestyle by incorporating exercise and healthy eating habits into their routine. How do they accomplish these changes? How do any of us? And why should we? I cannot stress enough the importance of a healthy lifestyle. For any individual, adult or child. It is an investment in your future, your family’s future, your children’s future. As adults we can make the decision to make these healthy changes for ourselves, and set a foundation for our children through example…children learn healthy habits from their parents. Why should they eat properly, play a sport or exercise if you don’t?

What all of us need to remember is this – the weight comes off one pound at a time. A lifetime of neglecting both exercise and healthy eating will not be shed in a month’s time. And, unfortunately, the older we get the more effort we need to put into achieving the end result. That said, the time to start is now. It takes tremendous dedication and commitment, and it is not always going to be easy – or fun for that matter, but looking down the road, meeting challenges, achieving personal goals, seeing and feeling changes are huge rewards.

Small, subtle changes at home are a great start to big improvements in health and weight control. One less can of soda a day, no more sugared cereals, eliminating junk food from your house and placing more emphasis on fruits and vegetables as available snacks, or mainstays at mealtime. Portion control is incredibly important, and will make a noticeable difference in your waistline. Unfortunately, the food companies have made good tasting, low nutrition food easy to store by packing them full of preservatives, and keeping them affordable by using chemicals rather than real food. All the money families “save” by buying these items is lost when poor health factors are plugged into the equation. Poor health is worsened through poor nutrition.

Incorporating activity and exercise also needs to become a habit in order to make this lifestyle change. You don’t need to spend 2 hours a day at the gym – unless you want to! But a gym membership is a great investment in your health. Most people say they don’t have the time to exercise, but what harkens more true is that they fail to make the time for it. If you get in the habit of saving 30 minutes (for beginners) that is all you need to start making long-term improvements in your health and happiness. A fully rounded, healthy lifestyle-including weight loss, is not possible without exercise. Personal trainers and class instructors at the gym are great resources to help with your efforts, and give you the encouragement you need. It is easy to get caught up in the chaos of “life”. Don’t let the cycle of stress, poor diet and sedentary lifestyle be your theme.

Melissa Richards -Certified Personal Trainer

Is Your Exercise Going To The Dogs?

2010-02-16T11:33:00.000-08:00

The obesity problem in America is growing faster than we can add notches to our belts. Over 60% of American adults are overweight; over 15% of our children are overweight, and becoming more so at a rapid rate. As a society, we would rather endure almost anything-including a month-long tax audit-than exercise for half an hour. And, now, thanks to the trickle-down effects of our overindulgent, inactive, lifestyles, another weighty crisis is looming. Man’s best friend – the family dog – is battling the bulge too. Not a great way to treat your best friend, in my opinion…

We are given one body to last us for our entire existence here on this planet. Why have the majority of us decided to neglect, even abuse this privilege? Physical fitness is ignored, and replaced with time spent in front of a computer screen or our new 46” flat screen. How has it come to be that we have become a nation transfixed by reality television at the expense of our own health? And in the cases of those of us who choose to achieve a high – or even moderate - level physical fitness, why have we forgotten about our canine companions?

The situation of obese canines has reached epidemic proportions. A report from Veterinary Pet Insurance, Inc. indicates that 25% of dogs are overweight, but most veterinarians believe that the real number is closer to 50%. With over 62 million dogs in the U.S., that is a huge number of overweight four-legged companions. Dogs, by nature, crave attention and affection – rewarding them with food, or “giving love through treats”, is in fact causing more harm than help. By inflicting our sedentary lifestyles on our pets, we are shortening their life spans and limiting their quality of life – which is exactly what we are doing to ourselves!! Your buddy would be much better off, much happier - and well behaved - if you dusted off his leash and spent some quality time on a walk around the block – or, for that matter, a 5-mile run! Even a tennis ball in the back yard for 20 minutes will benefit your dog, and deepen the bond you share. And, unlike their human counterparts, once dogs start a regular exercise routine, they beg for it to be a part of their daily routine. The same remedy that is prescribed for human obesity is also being pushed for pets: regular exercise.

As a fitness advocate, personal trainer, and proud owner of two Labrador Retrievers, I know first hand the importance of incorporating regular exercise into a daily routine – not only for myself, but my dogs. I see the benefits every day. Just as exercise keeps me in shape physically, mentally and spiritually, it does the same for my “best friends.” I shower them with affection through a healthy lifestyle. And by keeping myself healthy and fit – getting to the gym on a regular basis every week – I ensure I am able to provide the same for them. My gym membership is their life insurance policy! So, get to the gym for yourself…get on the trail with your companion! Get fit together!

Melissa C. Richards
Personal Trainer, Midtown Fitness & Martial Arts

Med Ball Tips

2010-01-11T19:28:00.000-08:00

Single Leg V-Ups
1. Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body.

Myofascial Release

2009-11-29T19:01:00.000-08:00

Self Myofascial Release

If you belong to a gym, are involved in yoga or are addicted to foam you may have heard of Self Myofascial Release, which is a great way to stretch out your muscles (more specifically fascia). It is done by grabbing a foam roller (a long foam tube formed into a pipe-like shape), which most exercise facilities have now, and placing it on parts of the body that have lack of motion, the inability for the body to go/stay in anatomical neutral (a 'tip' for another time), or just bother you.

The most common area to 'foam roll' is the lower body. It is done by applying simple body weight onto the foam roller in the area where you desire to stretch. If you have seen this done before, I am sure you have seen people that roll back and forth on a spot to supposedly stretch. That is not the correct way to do it. When you foam roll, you are trying to find spots that hurt when the foam roller is below them, and then hold there until the pain subsides (no, I am not twisted and sadistic, try it). It is finding spots where your fascia has bonded to other fascia and is 'tight', and relieving those spots, which usually ends up hurting a good amount. Always perform Self Myofascial Release slowly. Here is what happens in your body when you foam roll...

You have thousands of muscle fibers in each muscle group in your body. When you lose range of motion or you are tight in certain areas of your body, you have what is commonly known as a 'knot'. Literally the muscle fibers get knotted up, begin to spasm and stop functioning properly. While that is occuring scar tissue begins to form around the spasming muscle fibers, which then become dormant and stop functioning with the rest of the crew. You also lose the ability to burn the calories/use the energy that those muscle fibers could be utilizing.

What foam rolling does is it relieves those muscle fibers of the 'knots'. Apply pressure to those spasming muscle fibers, and when held there it will generally produce discomfort in that area. As the foam roller is held for at least 30 seconds (up to 2 minutes) the spasming muscle fibers begin to loosen up as the scar tissue slowly breaks away from the spasming muscle fibers. The pain should then reduce significantly since the scar tissue has broken away from the muscle fibers, and then the 'Golgi Tendon Organ' (look it up) in each individual muscle fiber tells those fibers to relax, bringing them back into the game along with the rest of the muscle fibers of that muscle group.

Foam rolling increases range of motion, allows you to work harder, burn more calories, get/use more energy, get into shape quicker, move more efficiently...it does much good. Just make sure you drink water immediately after so that you don't get dehydrated. If you have more questions about this, please ask one of the Midtown trainers.

Do You BOSU?

2009-04-27T16:59:00.000-07:00

BOSU is an acronym for "both sides up". The BOSU Balance Trainer can be used with the platform side either up or down for different types of balance challenge. Two recessed handles on the bottom of and towards the sides on the platform make it easy to turn over or carry. This hybrid fitness product has its genesis in the field of medicine, as well as balance, functional and sports specific training. Neuromuscular physiology, which helps to define human movement, provides the science that backs this remarkably complete approach to training. The BOSU Balance Trainer offers a different means to make exercise more appealing and effective for average people, fitness enthusiasts and highly trained athletes.

For more information on how to use the bosu stop by Midtown Fitness Center for serious training. Please consult a professional trainer before using this device.

Ten Safety Tips For Weight Training

2009-04-10T18:44:00.000-07:00

Please keep the following key points in mind when performing any strength training exercise:

* Never hold your breath while lifting weights. This can cause you to feel lightheaded, dizzy, and lead to fainting.
* Never lock your joints (knee, elbow, etc.) while lifting weights. Locked joints are put under an enormous amount of stress, which may lead to injury.
* Always use collars on the bar when lifting weights.
* Focus on controlling the weight. To avoid injury and maximize the effectiveness of the exercise weights should always be lifted and lowered slowly.
* Always have a "spotter" present when performing free weight exercises. Spotters can assist you with form and ensure that you avoid injury.
* Keep both hands at equal distance from the center of the bar when using free weights. Not doing so could result in harmful stress to one side of your body.
* Never excessively twist or bend the spine, which can cause lower back problems.
* When standing, always maintain a slight bend in the knees to reduce stress on the lower back.
* The knees should always remain in alignment with the toes when performing leg exercises.
* Always replace weights to the proper racks so that others do not trip over them. that others do not trip over them.

Midtown Fitness Video Tip

2009-02-08T13:56:00.000-08:00

This is a "healthy back" video tip from Scott Fushi (nationally certified personal trainer). If you would like to see more please email mike@midtown-fitness.com with your ideas.

Biggest Loser Success

2009-01-18T14:36:00.000-08:00

We are one week into our biggest loser contest. On Monday 13 participants will have to weigh in to check their progress. I happen to know several people are down at least a few pounds. Check back to hear about their successes and challenges. Thank God for the biggest loser program and their ability to empower people and give them hope.

The Fruit That Fight Flu

2008-11-14T06:03:00.000-08:00

Once November hits, the rest of the year is a giant sprint to the Dick Clark ball-dropping finish line. Here’s the game plan for keeping healthy through it.
Start by getting a flu shot. Then, buy yourself a bag of apples and munch away. The quercetin in apples may help bolster your immune system during vulnerable times.

Boon to Immunity
Yep. Apples (and red onions, broccoli, and tea) are great sources of quercetin -- a flavonoid that may stave off the influenza virus when the body is under stress. In a recent animal study, quercetin did just that: The normal dip in immunity that comes with physical fatigue was pretty much cancelled out by the flavonoid. If it works as well in humans, quercetin could help power the body through both physical and psychological stress. (Is stress already getting the best of you?

Talking ’Bout Disease Prevention . . .
Quercetin may not only quash the flu but also stave off health conditions like cardiovascular disease, Alzheimer’s, and pancreatic cancer. So get more quercetin with these quick and easy recipes from EatingWell:

* Slip some quercetin-rich broccoli into the king of all comfort foods with Cheesy Broccoli-Potato Mash.
* Give the holidays a twist with this Chunky Apple-Rhubarb Sauce with Dried Cranberries. (You’ll get loads of quercetin from the apples, apple juice, and red onion.)
* Or try this quicker, healthier take on a favorite dessert: Old-Fashioned Apple-Nut Crisp.

Time Saving Tips

2008-08-26T19:25:00.000-07:00

Fitting in your daily workout isn't always so easy when work, family, friends — and, yes, your beloved television shows — are vying for your precious time. With these Midtown Fitness time-saving secrets, you can carve out extra minutes for exercise in your jam-packed schedule without sacrificing the things you love most.

Here are various ways to make the most of your all-too-fleeting minutes so you can fit in those reps.

1. Stop wasting time on hold with automated phone systems. Log on to gethuman.com, a database of secret phone numbers and codes that will immediately lead you to an actual, live person on the line for customer service at nearly 1,000 major companies.
TIME SAVED: 15 minutes
2. Download your favorite TV shows to your iPod. That way you can watch them while waiting at the grocery store or subway stop, or while on the treadmill or stationary bike. You'll be less tempted to skip the gym in favor of the latest live episode.
TIME SAVED: Up to 1 hour
3. Minimize your morning reading. Instead of slowly fumbling through all of your daily newspapers, save time and go to assignmenteditor.com, where you'll find major global, national and local papers in one place.
TIME SAVED: 20 minutes
4. Avoid long lines at the mall. Go to shopittome.com, and select your favorite apparel brands and sizes. The site will scour the Websites of leading retailers and send you a daily or weekly e-mail summary when items in your size go on sale.
TIME SAVED: 15 minutes

5. Finally, sign up for online billing. You'll spend less time sorting through (and shredding) the paper that clogs your mailbox. Plus you won't spend all that time — time you could be spending on the treadmill — signing checks and looking for stamps.
TIME SAVED: 10 minutes

Think you need to put in a full hour to see results? Think again. "You can squeeze in a comprehensive, total-body workout in just 20 to 30 minutes. Here are four speedy steps.
1. Devote four to five minutes of your workout to your normal warm-up routine. Do some basic stretches followed by cardio: Try jumping jacks, jogging in place or a few minutes on your favorite cardio machine.
2. Set aside 10 minutes for weight training. "You get more out of a workout by focusing on building muscle first. "Zone in on three pieces of equipment, and do two to three sets of eight to 12 reps on each machine, with a 45-second break between reps. Ideally, you want a mix of machines so you'll work a variety of muscle groups."

3. Find your cardio equipment of choice — be it the stationary bike, treadmill, elliptical or step machine. "Then, knock out 10 to 12 high-intensity minutes of cardio on the machine, whether that means doing sprints or upping the incline or resistance,".
4. Cool down for a few minutes with a quick, comprehensive total body stretch, focusing on all major muscle groups.

The Secret to Flat Abs (Hint: Not Sit-Ups)

2008-08-04T18:50:00.000-07:00

Curls and sit-ups can definitely help tone your abs, but a new study suggests something else might work better.

Seems counterintuitive, but working your upper body may be the quickest path to a really sculpted middle.

Above-the-Belt Action
In a study, women did isometric exercises for their stomach, back, shoulders, and arms while researchers measured muscle activity. The results? Shoulder extensions made middle-body muscles contract most -- apparently they work extra hard to stabilize your trunk when your wings are flapping. (Watch this strength-training video to learn how building 5 extra pounds of muscle could burn 26 pounds of fat in a year.)

Full-Body Fitness
Some more ways to get your midsection -- and whole body -- into mint condition:

* Roll out the ball. For strong core muscles and better balance, do tummy and back toners on an exercise ball. Follow these simple steps.
* Add resistance. Use weights or resistance bands for extra burn. Use this tool to create a 20-minute workout with or without equipment.

How To Choose A Gym

2008-05-31T14:14:00.000-07:00

The main things to consider when choosing a gym are:

Location

Make location your #1 consideration in choosing a gym. If your gym is more than a 20 minutes from your home or office, studies show that you probably won't go. It has to be convenient.

Cost

Membership fees vary widely, from $35 - $100/month. Some gyms charge an initial sign up fee as well. (this is called an enrollment fee). Many gyms will allow you a free trial period to test-drive the facility.

Hours

Make sure the hours of operation fit your needs. Most gyms offer early morning as well as weekend and evening hours. Most staffed gyms have instructors and staff that are certified in CPR and first aid. Some gyms have 24-hour access - these gyms have no supervision, no instructional staff and no classes.

Equipment

A variety of equipment is preferred for a complete workout. Free weights, selectorized equipment, cardio (treadmills, lifecycles, arc trainers) and even a place to stretch are important. Make sure there is enough equipment so you don’t have to wait in line to use a popular piece of equipment. Some gyms have amenities like workout towels to use while you exercise, bath towels, shampoo, cold drinks and a lounge for post exercise.

Classes

A variety of classes should be available. Your gym should offer classes for different levels of exercisers. Classes should range from the beginner to advanced and have options in the morning, evenings and weekends. Most gyms now offer indoor cycling/spin as a group class too.

Trained Staff

If you're new to the gym scene, you'll want a friendly and helpful staff. When you tour the club, ask if certified trainers are available for members. Trainers should be certified by a nationally ranked group and experienced in the industry. Midtown fitness has weekly free orientation classes for new members. Even if you're a gym veteran, you might need a nationally certified trainer at some point, especially to show you the ropes of the new equipment or to supercharge your routine. Besides having a helpful attitude, the staff at a gym should be trained in both first aid and CPR and have an AED on site.

Atmosphere

You should feel comfortable at your gym--with the people and the place. If you don't feel welcome, you won't go. Before purchasing a club membership, take a tour during the time you think you'll be working out. That will allow you to see how crowded the gym will be when you're there. Most gyms will have peak and off-peak times

Some gyms cater to different groups -- bodybuilders, power lifters, women’s only, and even a gym like ours that caters to both genders and all ages just doing their best to stay healthy and in shape (that’s why I call midtown the friendly neighborhood gym)

www.midtown-fitness.com

Your First Week Is FREE

Kids Nutrition?

2008-05-04T18:43:00.000-07:00

Ask A Trainer, from Scott Fushi, trainer at Midtown Fitness Center, Putnam CT.

Question: My children; one 10 and the other 15 really don’t exercise at all, except for their scaled down gym classes at school (which they dread). They both are starting to gain a little extra weight and I want to try to help them avoid any problems in the future.

Answer: The number one thing any parent can do for their kids to keep them healthy and minimize weight problems, is to lead by example. Set a foundation through example… our children learn healthy habits through us. Yes it’s true “kids will be kids” and that they need to learn by their own mistakes, but weight problems and inactivity are areas where the stakes are very high. Don’t leave a legacy of lethargy and poor nutrition for them!
Why should they eat properly, play a sport or exercise if you don’t!

Small, subtle changes at home are a great start to big improvements in health and weight control. It can begin with less soda in the house. The 2 liter bottles may be convenient but it is too easy for 1 glass at supper to become 3. The same can be said about large bags of chips and snacks. What you save in economy you loose in portion control. It becomes too easy for kids and adults alike to get into a “grazing mode” while sitting in front of the TV or computer. Before you know it the bag is empty and you wonder where it all went.

By placing more emphasis on fruits and vegetables as available snacks or mainstays at mealtime, your children will get used to eating them… maybe even liking them.

There is a real economic factor to be considered here as well. The food companies have made good tasting, low nutrition value food easy to store (packed with preservatives) and affordable (chemicals are cheaper than real food). There is a long term factor to consider though. All the money saved by buying these items is lost 4 – 10 times over when poor health factors are put into the equation. Problems like asthma, diabetes, orthodontic, orthopedic and even cancerous preconditioning all present or worsen through poor nutrition. The medical costs associated with these conditions can have huge impacts on families emotionally as well as economically.

The same can be said for exercise. We cannot afford not to promote healthy recreation, sports and activities to our kids. It is also a great way to do something together as a whole family or even build a one on one relationship with your child. Take them fishing, out for a walk or bike ride. It is an opportunity to communicate while building good habits.

Please submit your ask a trainer question to Scott at scott@midtown-fitness.com

Diabetes And Exercise

2008-02-27T04:41:00.000-08:00

Ask A Trainer, from Scott Fushi, trainer at Midtown Fitness Center, Putnam CT.

Question: I have recently been diagnosed with Type 2 diabetes. Will an exercise program help control and treat this?

Answer: Type 2 and Type 1 diabetes can both be positively impacted through aerobic and resistance training. Talk with your doctor about their specific recommendations when designing your workout program. Research from the University of Michigan has shown than just one session of exercise can prevent primary symptoms of by improving insulin sensitivity. Insulin resistance or the body’s inability to utilize sugar in your own blood can lead to high blood sugar and left unchecked possibly diabetes.

It is good common sense that an active and healthy lifestyle is good for the body and all its’ functions. When that common sense is not followed, obesity and poor nutrition can lead to the development of Type 2 or age onset diabetes. This “age onset” diabetes is now being found in people earlier than ever before. So much so that the term “age onset” is no longer used because Type 2 is now being diagnosed in young teens. The health and medical obstacles this presents, severely impacts the life of the individual and their family. Research has shown that combined aerobic and resistance training can more than double the improvements in your bodies critical ability to stabilize those blood sugar levels. This is called glycemic control and it is a key factor in helping “Type 2’s”minimize the health risks caused by diabetes and maximize their control of this disease. According to the Center for Disease Control and Prevention all diabetics can benefit from exercise programs because the results of improved heart function and circulation reduce the risk of heart disease and nerve damage.

This information “prescribes exercise” as one of the leading treatment plans for diabetes patients. The good news is that this “prescription” is inexpensive and relatively easy to fill by yourself with a little effort. Whether it is a simple walking and calisthenics program at home or visits to the local health club (be sure to consult a trainer if you want help getting started)… you can take charge of your own health care. This will not only help you with your diabetes, but other positive “side effects” to look for are improved energy, less pain in joints or muscles, improved work or play capacity and a sense of accomplishment that you did this for you and your loved ones.

The financial aspects cannot be overlooked as well. The costs of health care plans and premiums continue to escalate. You’re out of pocket costs as well as the “big picture” costs can be improved as your own health and fitness improves. I for one have better things to do with the money I save from one less copay per month or one less prescription. It all adds up to more money kept in your pocket as you invest a little time and effort into your own health.

For information visit midtown-fitness.blogspot.com

Please submit your ask a trainer question to Scott at scott@midtown-fitness.com

Help Me - I'm Lost!

2008-01-31T05:37:00.000-08:00

Ask A Trainer, from Scott Fushi, trainer at Midtown Fitness Center, Putnam CT.

Are You feeling lost (and we don't mean the tv show)?

Question: I feel lost and overwhelmed in the gym; where do I start?

Answer: Using a personal trainer is a great way for newcomers and “start-overs” to get an exercise program designed with your specific goals and limitations. You get a safe, effective workout under the watchful and experienced (check references please) of your trainer. Personal training sessions are also great for fit or experienced gym members to re-energize their routines and break through pesky plateaus. If you can’t get a training session yet; here are a few basic workout guidelines to ensure a solid, strong start in the gym.

Have and keep a positive attitude. Studies in the UK and at Harvard have shown that believing in what you are doing helps increase performance and gets you better results. It’s a continuous circle of success that starts with good self confidence and motivation levels that lead to improvements in your health/fitness levels which in turn continue to boost your self confidence and motivation.

The physical side of the fitness equation calls for equal focus as well. Your workouts need to be physically challenging yet tolerable. If you have health issues please contact your physician to help set some safety guidelines. The use of a certified trainer is another way to minimize risk of injury and maximize your efforts. Please don’t be misled into thinking your toning muscles or burning calories without a little “sweat equity”. Low levels of intensity that usually are in the “fat burning zone” still require some amount of exertion. A good indicator of intensity or pace for your workouts is the conversation method. If you can’t talk with ease throughout your routine, try to back off a bit.

A lot of people feel that cardio (treadmill, elliptical, rowing or cycling) is boring and difficult to stay with. Recent research at the University of Missouri has shown that 3 ten minute bouts of activities (with a few strength training exercises in between those cardio times) instead of the continuous 30 is just as effective at burning calories yet feels significantly easier to complete. You can even try different activities for each of those ten minutes sessions to keep it even more varied and interesting. Remember, it is generally considered bad form at the gym to fall asleep on the recumbent bike.

You can also more bang in your calorie burning buck by putting most of your cardio activity in the end of your workout session. An example would be a 5 -10 minute warm-up, a few stretches on the tight areas with limited range of motion (we all have them), your 20-40 minute strength routine followed by 10-30 more minutes of cardio.

This sequence was tested by the University of Wisconsin and proven to raise metabolic rates and calorie expenditures higher and longer than others.

Core and functional training are the big buzz words these days for good reasons. Improving your strength and flexibility in those low back muscles stabilize and support the spine and also enhance posture, balance, sports performance and even household tasks. Low back pain can also be decreased and higher levels of comfort are possible.

Exercises such as the standard crunch (keeping legs bent), or the “bicycle” performed with a controlled 4 count pace will help improve abdominal and trunk strength. The “plank” as it is known; is a simple yet effective core building exercise that is performed by resting on your forearms and toes. Hold this position with your belly off the ground and your back in a supported (non-arched) position) for 15 to 60 seconds. Try not to let that “bridge” position sag. If that is too hard try doing it on your knees first and gradually build up your time and tolerance.

Multiple joint exercises also are a way to integrate core and functional training into your workouts. Lunges, dumbbell bench presses and seated or bent-over rows are all movements that require additional stabilization and therefore burn more calories. They also improve your balance and range of motion while building strength. They are not only multi joint movements but they are multi-beneficial movements.

Try a few of theses suggestions and you will get good results for your exercising efforts.

For information visit midtown-fitness.blogspot.com

Please submit your ask a trainer question to Scott at scott@midtown-fitness.com

Fact Or Fiction?

2008-01-10T11:13:00.000-08:00

Weight Training Facts and Fiction

If you are new to weight training, here is a quick start guide to help you get a better understanding about some of the facts and fiction surrounding building muscle.

Who is Weight Training For?

The benefits of weight training spread across all genders, races and ages. Weight training was once a very obscure "fringe" activity only practiced by strongmen and body builders. Those days are long gone.

Today, anyone who values their long term health, can gain substantial benefits by using moderate weight training to enhance their overall physical and emotional well being.

Is Weight Training Dangerous?

When performed in a safe and controlled manner, weight training is very safe. In fact there are far fewer injuries in weight training than - bicycling, golf, or basketball. Actually, those individuals who train with weights have less occurrence of injury when performing other activities due to increased muscle and tendon strength as well as increased bone density. Please use a spotter when lifting heavy.

Will I get Bulky Muscles From Weight Training?

No! That's actually one of the biggest myths about weight training. Many women fear working out with weights. They think they will become masculine and muscle bound. Nothing could be further from the truth. Women don't have the same genetic potential to gain muscle that men do.

If it was that easy to get huge muscles, every man on earth would be 250 pounds of solid muscle. You and I know that's not true, so put your mind at ease.

Weight Training Makes You Inflexible

The truth is that most people gain improved flexibility and range of motion in joints when following a weight-training program. Well-defined muscles help your body function more efficiently -Much more than sitting on your butt all day.

If I stop Weight Training My Muscles Will Turn Into Fat?

That would be a neat trick! Tell you what, take a steak out of your fridge, and leave it on the counter for a month. Did it turn to fat? Of course not, muscle doesn't turn into fat any more than a tub full of Crisco will turn into muscle if you put it on your counter and let it sit for a week.

How often should I change my program?

For best results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your program every 2 - 3 weeks or if your progress has stopped.

When is the best time to stretch?

Because of the properties of the connective tissue that surrounds muscle, it's best to stretch when your muscles are warm. This means the best time to stretch is at the end of a workout. However, if you need to stretch before you workout, you should do some light activity like walking or cycling (warm-up) for 6-12 minutes before you stretch to ensure your body temperature has risen. Hold a stretch 20-30 seconds

How much cardio exercise do I need to do to get fit?

The American College of Sports Medicine recommends 3-5 cardio workouts lasting 20-60 minutes in duration each week. Good cardio-challenging workouts include power walking, jogging, cycling, fitness classes, stair-climbing etc. Keep in mind though, if you can't meet these recommendations, any movement is better than nothing!

Should I do my cardio before or after weight training?

Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before your cardiovascular training.

Hey -Are You A Loser?

2008-01-06T19:39:00.000-08:00

Can you believe it? People want to be called a "Big Loser"!

The Biggest Loser tv show has set in motion hope for big people that need guidance and knowledge on how to live healthy. US Button is promoting a contest for local people that want to lose weight.

Five hundred dollars cash will be awarded to whoever loses the greatest percentage of body weight. Second prize is a one year membership to Midtown Fitness! We will also give prizes to the top ten losers!

Don't Make New Years Resolutions!

2007-12-23T08:20:00.000-08:00

Ask A Trainer

Question: I “resolve” to get in better shape and or lose weight this year… again! How can I start and stay on track?

Answer: Here are “top ten trainer tips” that will help you begin and maintain a healthier more active lifestyle.

1) Don’t wait until the New Year to get going. Start today! Start slowly and build up. Try a walk at the mall before you go gift shopping. 5-15 minutes is a great start, and then add a minute or two each time out.

2) If you have physical limitations or restrictions, check with your doctor or physical therapist before starting your exercise program.

3) Local health clubs, gyms and recreation centers that have personal trainers and structured classes are great resources for safe, effective and even fun workouts/activities.

4) Set realistic goals for yourself. Remember it took a few years to put that extra weight on … give yourself a few months to lose it. Use a pound or two a month as a sensible guide. Use an event or activity as another goal. It might be a 5 or 10k fundraiser run/walk, a walking tour in Europe, get fit to build that great garden or home project, ride bikes with the kids.

5) Adding sound nutrition, proper hydration and good rest into your routine will only further your chances of success.

6) Don’t be intimidated by all the equipment available at the gym or on the market.
All it really means is more variety and adaptability for you. Be sure to ask for assistance in getting a routine or program designed just for you. If you don’t like a particular exercise (don’t say all of them) don’t do it. The best exercises/activities are the one’s that you will consistently use and stick with.

7) Be sure to include strength, endurance and flexibility work into your program. Strength training tones muscles but also burns calories even hours later. Endurance building can be as simple as walking. If you can talk while walking, that is a great starting pace. It’s best to do that this with a partner. Improvements in your flexibility can enhance your posture and reduce back pain. Try a yoga class or tape. All of these areas of fitness are great stress reducers as well.

8) Make time for you to do this. If you can’t commit to 30-60 minutes continually, just 5-10 minutes a few times a day will work. It is better than limiting yourself by just thinking you can’t find the time to do it. This is important! It is an investment of your time into your own health and happiness that pays big dividends.

9) Use a buddy system or have a family member join you. It creates a more enjoyable and social workout. You can also set a great example. Your success at this may be the inspiration for someone else you care about; your spouse, kids, mom or dad, siblings or good friend.

10) Keep in mind that this exercise/activity time will help you in many ways. You will feel better, play better, work better and even sleep better. Try it … you may even end up enjoying yourself. After the entire ultimate goal is for you to want to be active versus feeling like you need to be active. Of course, have fun while you are at it.

Keep these tips in mind (tape them to the fridge) and you will be on your way to a…

“Merry Fitness and a Healthy New You”

Scott Fushi B.S.

Scott is a certified trainer with a Bachelors
degree in physical education. This article is
part of a regular column in the Villager
newspapers. Please submit any fitness
question to scott@midtown-fitness.com

Circuit Training 101

2007-12-20T12:00:00.000-08:00

Circuit Training 101

People want different results from a workout. You may want to slim down, work off stress, increase your energy level or just feel better about yourself.

The following workout should be used by individuals with little or no strength training experience. These workouts will focus on improving your muscular strength and muscular endurance. Strength training will also improve your body composition by decreasing fat tissue and increasing lean tissue. An increase in lean or muscle tissue will assist you in burning more calories at rest. Additionally, strength training improves tendon, ligament, and bone strength, and strength training will improve your muscle tone.

The following 8 exercises will utilize your major muscle groups: hips, legs, chest, back, shoulders, and arms:

Perform 1 set of each exercise and perform additional sets as your fitness level increases.

1. Lying Leg Press

2. Leg Extension

3. Lying Leg Curl

4. Chest Press Machine

5. Shoulder Press Machine

6. Seated Row Machine

7. Arm Curl Machine

8. Tricep Pushdown

Seat adjustment is important. Please see a staff person for this setting.

You should perform strength training exercises 3 days/week with a minimal rest period of 48 hours between workouts. Start with a weight that you can lift for 8-12 repetitions.

You should increase the weight once you can perform 12 repetitions with the weight that you are using. If you can’t lift at least 8 reps then lower the weight. Strength training machines are recommended for beginners because they are generally safer than free weights. After you gain experience using machines and your fitness level improves, you can incorporate free weights into your strength training routine.

For more fitness education or if you need a custom designed program we suggest using a certified personal trainer. We have a brochure available at the desk with more information.

Go to our web site www.midtown-fitness.com for free fitness tools and a free fitness newsletter.

"How To" videos

2007-11-17T19:26:00.000-08:00

I was searching the web looking for ideas on how to develop video clips of how to use all the different strength equipment in our gym. While browsing different sites I came upon a site called expertvillage.com which basically offers tutorials. This link (gym video tutorials) looks like good solid info to answer your gym questions.

Please use this information wisely and consult a certified personal trainer for more help.

Mike

www.midtown-fitness.com
Please check out the google sponsored links at the top of this blog.

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Healthy Snacks

2007-10-31T21:03:00.001-07:00

Dietitians' Picks for Healthy Snacks

Dietitians agree that the best snacks satisfy hunger while helping meet our daily dietary needs, especially for fruits, vegetables, and low-fat dairy.

"Look for snacks that contain protein with healthy carbohydrates and fats, and eat your snacks slowly so they fill you up," says Weems.

Here are 22 portable and healthy snacks that make the list of dietitian's favorites:

1. Half a peanut butter sandwich on whole-wheat bread
2. Low-sugar, whole-grain granola bars that have at least 3 grams of fiber
3. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
4. A handful of unsalted or lightly salted dry-roasted nuts
5. Individual unsweetened applesauce with a few dry-roasted walnuts
6. Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
7. Ants on a log -- celery with nut butter, topped with raisins or other dried fruit
8. Half of a single-serving string cheese with a small piece of fruit or a few whole-grain crackers
9. 4-onces to 6-ounces of low-fat yogurt or yogurt treat
10. High-fiber dry cereal with a few nuts or seeds and dried fruit (put this in a baggie for a make-your-own snack pack)
11. Individual packs of carrots, celery sticks, or apple slices, with a protein source like a tablespoon of nuts, nut butter, or low-fat cheese
12. Pretzels and low-fat cheese
13. Whole-wheat cracker sandwiches made with natural nut butters
14. 1 ounce of lean meat and a few whole-grain crackers
15. 3 ounces low-fat or fat-free cottage cheese and a few whole-grain crackers
16. 1 whole graham cracker and 1 teaspoon nut butter
17. Raw vegetables with 1/4 cup low-fat ranch dressing
18. 100-calorie pack of low-fat popcorn rich in whole grains and fiber
19. Handful of tortilla chips and salsa
20. 100-calorie ice cream treats
21. "Skinny" latte (made with low-fat or skim milk)
22. Small bowl of whole-grain cereal with skim milk or low-fat yogurt

www.midtown-fitness.com

10 Top mistakes you can make in the gym

2007-10-31T20:21:00.000-07:00

The Top 10

The American Council on Exercise (ACE) recently polled 2,500 certified Fitness professionals to learn what they considered the top 10 mistakes being made by health club members today. Here are the surprising, and not-so-surprising results of that study:

10. Exercising too hard: Moderate exercise is the most effective. Many people believe that they can "make up" for missed workouts.

9. Not exercising intensely enough: Picking up the pace will help members achieve changes they may not be experiencing. If their workout isn't challenging, then the lack of results can be discouraging.

8. Bad posture: People should never slouch or slump when either using machines or participating in a group exercise class. Proper posture can prevent back injuries

7. Using momentum, rather than muscles, to lift weights: Slow, controlled movements are what builds muscle strength.

6. Lifting too much weight: If complete range of motion is not possible, then most likely the weight is too heavy. More is not necessarily better!

5. Not stretching: Stretching helps reduce injuries and increases muscle length and mobility, if done properly.

4. Skipping a cool down: Cooling down after a workout will lower the heart rate and prevent dizziness.

3. Not warming up properly: People who start their workouts full-force are likely candidates for injury and/or exhaustion. Warming up gets the blood flowing and gives muscles time to adapt.

2. Not drinking enough water: In exercise, the key is hydration, hydration, hydration! Please ensure that water is readily available at all times.

1. Not consuming a nutritious "meal" within one hour of workout: The optimal time for consuming a combination of protein and carbohydrates is immediately following an intense workout session. This "window of opportunity" is imperative to the recovery of the body. The optimal choice is a fruit smoothie containing at least 23 grams of protein.