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In this issue:
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News and Review |
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Summer is coming to an end quickly. Hopefully everyone has been relaxing and enjoying themselves before the hectic fall schedule picks up again.
Just two important notes:
There will be no 6:00 am Boot Camp class on Labor Day, Monday September 7th.
There will also be no 8:00 am Boot Camp class on Saturday September 12th.
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Fine Tune Your Workout for Maximal Results |
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While some of you may think that modifying your workout routine resembles this dog walker in the picture to the right, I had some other ideas in mind. Check out this article by Kelli Calabrese MS, CSCS for her tips on how to make the most of your workout:
Thinking about raising the white flag in surrender because you're still carrying around that spare tire? You gave it that old college try, but you're just not getting anywhere?
Before you give up on exercise here are some tips to fine-tune your workouts for maximum results:
The number one mistake people make: sticking to a single routine. If you've been doing the same exercises for more than three months, you'll likely maintain, but not progress. It's easy to stroll on the treadmill, or do the same amount of weight on the chest press.
But for significant results, you've got to challenge yourself. Push to go just a little faster, a little longer, a little more intense and a little more often. For your strength training, increase the resistance, change the exercises, change the speed, range of motion, number of sets and order of exercises. To avoid injury, increase only one aspect of your workout at a time.
Experiment with new exercises. The more proficient your muscles become at a particular activity, the fewer calories you burn. Add a new activity such as swimming, cycling, rowing, kickboxing, or volleyball to your usual routine. You'll burn more calories as you master a new skill -- and you'll have fun!
Cross training is also a great way to prevent injuries and avoid boredom. Ditto for strength training. If you have been doing a chest press with dumbbells, try using the cables and changing the angle of the bench. You will feel the difference the next day -- or two.
Click here: Fine Tune Your Workout for Maximal Results to read the full article and see other ways of increasing your workout results.
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The Time Magazine Exercise Debate |
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Many of you may have seen the recent article in TIME titled, "Why Exercise Won't Make You Thin." If you haven't, take a few minutes to read through it as the title alone implies that exercise is useless in the battle of the bulge. Perhaps you are now questioning why the hell you are exhausting yourself exercising. In my quest for the truth I went to the source itself, the actual research article, to make some sense of this exercise debate.
The original research Time Magazine refers to is a study by Timothy Church et al. (2009) titled, “Changes in Weight, Waist Circumference and Compensatory Responses with Different Doses of Exercise among Sedentary, Overweight Postmenopausal Women.” If you are not up for reading it yourself I"ll do my best to save you the time and sum it up in a few concise points:
1. The Church et al. research states that “The goal of this analysis was to examine actual weight loss compared to predicted weight loss across different doses of exercise in a controlled trial of sedentary, overweight or obese postmenopausal women.” The research results state that, “we observed no difference in the actual and predicted weight loss” in two of the three exercise groups, and observed half the predicted weight loss in the third exercise group. To restate this, all three exercise groups lost weight, but only two of the three groups lost as much as the researchers expected them to lose.
Click here:
Time Magazine Exercise Debate to read my full explanation of why Time Magazine may have this all wrong and get links to other rebuttals. |
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Fitness® Mind, Body, Spirit Games
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Come be a part of the fun! Register for the eighth annual Fitness® Mind, Body, Spirit Games held on Saturday, September 12th in Central Park. This event includes a men's 4 mile race starting at 9:00 am, a women's 4 mile race starting at 10:00 am, and kids races at 11:00am.
All runners, walkers, and supporters of the event are welcome to visit the fitness Magazine Mind, Body, Spirit Lounge located on Center Road before and after the event for free samples, WNBA clinics, classes and demonstrations, exciting giveaways, free gift bags, and more! Register now through NYRR before the race gets capped.
Not ready to race? Look ahead to the 11th Annual Hoboken UMC 5k on October 10th, or the
Poland Spring Marathon Kickoff 5 mile race that takes place on October 25th.
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Local Clubs:
Hoboken Elysianettes
Gold
Coast Triathlon Club
Hoboken
Harriers
Mile
Square Running Club
Stevens
Aquatics
Zogsports
New Jersey
Click Here For A Full List Of Other Local Activities
Local Shops:
Fleet
Feet Sports Hoboken
What's Your Exercuse?
Ok, so maybe if you look like Bar Rafaeli who claims she didn't diet or exercise before her Sports Illustrated Swimsuit issue you don't need to get off your butt and move. However for the majority of the American poulation that's not the case. What's your excuse for not exercising?
Try a boot camp class to get out and move today. Click here: Class Calendar to see a complete listing of the boot camp class schedule.
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