Thursday, March 17, 2011

Workout and Diet Myths

There are many misconceptions out there about how you can achieve optimum fitness. Here at Sitaras Fitness we want to clear up these myths and let you in on the secret truths of strengthening your body and getting the most from your workout.

Myth: No Pain No Gain

- Many People believe that if their muscles do not hurt after a workout or are sore the next day than they did not work out hard enough. Muscles become sore after a workout due to tears in the muscle fibers. If you regularly change up your workout routine than you may experience slight muscle soreness frequently. However, if you are sore for days after a workout than chances are you are not giving your body long enough to recover and are possibly over doing it.

Myth: If I cannot work out frequently for a long period of time I might as well not even workout at all.

- Any Exercise is better than no exercise. Participating in a physical activity daily has been proven to reduce stress and improve you overall health. Whether you are able to make it to the gym 3-4 times a week or are taking a 15 minute walk every day, as long as you are doing something active than your body is benefitting. However, if you are looking for regular workout routine, it is recommended to do at least 30-45 minutes of cardio 3-4 times a week, and train with weights 2-3 times a week.

Myth: Protein based diets will help build more muscle.

- Too much of anything is bad for the body. Consuming a high protein diet can cause an imbalance in your nutrition resulting in unwanted kidney strain and the risk of dehydration. The truth is building muscle mass depends on two factors. One is using enough weight to challenge your muscles and the other is high calorie intake. Muscles rely on calories, so it is important your body gets a balance of carbs, proteins, and fat.

For more information on other workout myths consult your exclusive personal trainer at Sitaras Fitness. They can educate you on how to prevent soreness, balance a workout routine, and give you advice on the healthiest diets.

Friday, March 11, 2011

Exclusive Personal Trainers who keep your Body Guessing

We go to the gym and work with exclusive personal trainers to get in shape, stay in shape, and strengthen our bodies. So, it is no surprise that there are constant flows of fitness trends that arise every so often. In recent years, one of the most popularized fitness concepts has been muscle confusion.

Muscle confusion is the concept of adding variety to your weekly workout routines. It is meant to keep your muscles guessing and prevent your body from the “Plateau Effect”. This effect happens when your body has reached its maximum potential through your current and repetitive workout routine. Muscle confusion, switches up your routine and constantly keeps your body pushing. It helps build and strengthen your body’s muscles in a slow and steady manner that leads to fantastic results.

It makes sense that after working through the same routine week after week would get boring and eventually un-motivating. However, by asking your exclusive personal trainer to develop a new workout for you each week, will not only help keep your body guessing, but it will also keep you more interested and driven.

Consult one of Sitaras’ exclusive personal trainers about what the best exercise plan is for you and get motivated!

Strengthen Your Core with a Personal Trainer

Your body’s core is made up of a group of muscles located in the mid-section of your body from your hips to shoulders, front and back. The core is where all of your body movements originate. If you have a weak core your body will be more prone to injury. All physical activity depends on a stable core, and the personal trainers at Sitaras’ Fitness can help you get your core muscles strong and tight.

Your personal trainer will work with to help you strengthen you muscles in your pelvis, lower back, hips, and abdomen. By strengthening your core you will increase your body’s stability, posture, balance, and movement control.

Properly strengthening your core requires regular workouts with your exclusive personal trainer from Sitaras’ Fitness. Traditional core exercises consist of bridges, crunches and sit-ups, and planks. Your personal trainer may have you work with a fitness ball as well. Working with a fitness ball will help tighten the muscles around your mid-section and help you increase your muscle control abilities. Working with a personal trainer to strengthen your core will let you better assess where you stand physically, and your trainer will work with you to develop a workout routine specifically designed for your fitness level.

Thursday, March 10, 2011

Exclusive Personal Training when Recovering from an Injury

Getting back into your workout routine after an injury or surgery can be a slow process. However with the help from exclusive personal trainers, like the ones at Sitaras Fitness, we can aid you in making a full recovery from an injury and get you back to your regular workout routine. If your injuries are not properly taken care of, or you ignore your doctor’s advice, you risk sustaining even worse injuries.

After suffering from an injury or surgery you must consult your doctor concerning your recovery process. Most doctors will recommend 6 -16 weeks out of the gym. During this time you should be constantly resting, icing, compressing, and elevating the injured area. During this time you may not be able to consult your personal trainer about your physical workout routine, you may ask him or her about your diet. Even though you cannot actively participate in physical activities, while you are recovering you can practice healthy diet and eating habits.

After your doctor gives his or her approval to get back to the gym, your exclusive personal trainer will start you off slowly to build up your tissues and joints. This part of your training could last up to three months. It will go slowly, but it is important not to rush your training so you do not re-injure yourself. Your personal trainer will evaluate your progress and determine when you can move onto more difficult routines. When you start getting back to normal your trainer will show you how to continue to build tissue, focus on your core, and prevent any injuries.