The Connection between Exercise and Sleep

Do you often use the excuse that you are too tired to exercise? If so, chances are you need to improve your sleeping habits. Most of us already know exercise can improve our cardiovascular health, strengthen our bones and muscles, and relive muscle tension. However, the time of day we choose to exercise and the activity, can also have a major effect on the amount of Z's you catch per night.

Exercising Before Bed – Is the worst time you could perform your workout routine. It is actually a common misunderstanding that working out 2-3 hours before you hit the sack will make you sleepy. The truth is when you put in a vigorous workout you get your heart pumping that will cause your body temperature to rise and make it more difficult for you to fall asleep at night.

Exercising in the Morning –Working out in the early morning will help start your body for the day and reinforce your sleep/wake cycle. Exercising and staying fit are known to improve our mood, and so is natural light. Getting outside during your morning routine when the air is crisp and the sun is new, will boost those mood lifting benefits!

Exercising in the late afternoon/early evening – This is the time of day when we have the opportunity to maximize our sleep the most by performing our exercise routine. Late afternoon/early evening is the ideal time to exercise, because it is raises your body temperature for a few hours pre-bedtime, so that when you are ready to fall asleep your body temperature should start to drop, which will allow you to ease into a deep sleep.

Consult your personal trainer at our exclusive fitness gym for more tips and information on how getting the proper amount of sleep every night can affect your workout routine and results!

Sitaras Fitness named one of the most Elite Fitness Clubs!

Stratos magazine has honored our exclusive fitness gym by naming it one of the most elite fitness clubs in the U.S. and the U.K.! Stratos is a luxury monthly magazine only distributed on high-class private jets. Everyone here at Sitaras Fitness is excited that our hard work put towards creating a quality exercise environment and developing unique workout programs for our clients is being recognized.

In the article Carolyn Scarborough, the author, discusses how we develop our unique exercise programs for each individual customer and quotes our founder John Sitaras on our entire assessment process.

Scarborough quotes Sitaras saying, "We zero in on the unique musculature of each client, isolating differences between right and left sides of the body, different parts of each muscle, the two major muscle fiber types — Type 1 and Type 2 for strength and endurance — in order to design a workout tailored to each member’s genetic aptitude, level of fitness, health conditions and goals."

Scarborough then continues to go on to discuss our exclusive member selection process and how interested individuals may apply to be one of our 120 elite fitness club members. She also mentions our many amenities.

"Members have access to amenities like Velotron bicycle ergometers and custom built shoulder fly machines, and while exercising, they overlook the 3,000 square foot terrace garden overflowing with exotic plants." says Scarborough.

At Sitaras Fitness we take pride in the exclusive fitness services we offer our clients and again are thrilled to have our efforts honored by an elite magazine like Stratos.

Maximize your Workout when Eating

Maintaining proper nutrition and exercise is the only way for anyone to achieve their optimum fitness potential. Ignoring good nutrition habits before, during, and after a workout can leave you feeling fatigued and lazy, which may have an effect on your fitness results and prevent you from reaching your goals faster.

You should start every morning with breakfast. We have been hearing this rule since we were young, yet still people ignore their growling stomach and try to stick it out until their work lunch hour. Forgetting to eat something before your morning workout will only fatigue you more. Great breakfast options to eat before a workout include low fat milk, whole grains, juice, and fresh fruit.

Controlling the amount of food you eat before you exercise is another good habit to begin enhancing the results of your workout routine. For example, if you eat a large meal right before your workout you risk suffering from stomach cramps and fatigue. You must give your body time to digest your meal and soak up the nutrients, so you may benefit from the added energy. After a large meal you should wait at least 3-4 hours before hitting the gym. After small meals you should wait 2-3 hours, and if you just grab a snack then there is no need to wait more than an hour.

If you prefer to wait to eat a meal after you work out then consider consuming a small snack to boost your energy before your workout. Snacking smart is a great way to keep your blood sugar levels up and your hunger pains suppressed. The best snack for a workout includes yogurt, whole grains, and fresh fruit. Eating a healthy snack is especially important if you make it a habit to exercise several hours after eating a meal.

Eating after you exercise helps repair, and recover your muscles. Consuming a balanced meal of carbohydrates and protein about two hours after you exercise will help replenish the carbs in your body, and help rebuild your torn muscle tissues.

Keep in mind when practicing a healthy balanced routine of diet and exercise that everyone is different and the only way to find the right balance for your body is to pay attention to how you feel during your workout. Consult your personal trainer at your exclusive fitness gym for more information on nutrition and exercise.

Outdoor Workout Safety Tips

Now the winter months are gone and summer is almost here, it's tempting for active fitness junkies to move their workout from their exclusive fitness gym to the outdoors. At Sitaras Fitness we encourage our clients to participate in physical activity whenever possible. Not only does exercise boost our energy levels and increase our endorphins, but so does the sun. However, you should be aware of the dangers and risks that are involved when exposed to the sun's harmful rays and heat for long periods of time. Heat stroke, for example, happens when the body is overheated and loses its ability to control and regulate its temperature. Continue reading to find out tips provided by our fitness professionals on how to safely workout in the sun this summer.

Outdoor Workout Tips for Summer:

- Drink lots of water to keep your body hydrated.

- Between the hours of 10 am and 4pm the summer heat and humidity are at their highest levels. Too much humidity makes it harder for the body to cool off, so you should try to workout in the mornings or evenings. If you are unable to avoid the peak hours you should consider moving your workout indoors to your exclusive fitness gym where its air conditioned.

- Swimming is a great way to exercise and cool your body down at the same time. The water also creates resistance offering you the intense summer workout you were looking for.

- Wearing sunscreen is an outdoor precaution you should be taking all year round; however, it is most important in the summer. The sun's rays are the harshest during the summer months and taking care of your skin should be a top priority. All it takes is applying a 15 SPF sunscreen thirty minutes before your outdoor workout.

- Dress properly for the heat. Dark colors soak up heat so dress in light colors. You should also wear loose fitting clothing in a light material. If your clothing is too tight it will prevent air from circulating around your body.

To avoid the dangers of the summer heat altogether, stick to working out at your exclusive fitness gym.

Common Workout Injuries

Active gym goers who put in regular time at the gym are in better shape than those who do not partake in regular physical activity. They are also more at risk to suffer from one of four common workout injuries. Four common sport related injuries include sprains, strains, shin splints, and tearing of the ACL. At Sitaras Fitness it is our job to make our clients aware of potential injuries, how to prevent them, and when to seek medical attention.

Sprains – A sprain is an injury to a ligament and happens when it is stretched past its limits causing the ligament to tear. A sprain is usually a minor injury, however you should check with a doctor to make sure it is not something more serious. After you see a doctor, consult your trainer on exercises you may perform to help strengthen the injured ligament and to prevent re-injury.

Strains – Also referred to as "Pulled Muscles", strains are injuries that happen to muscle fibers when overstretched or overused. The most common type of strain is a hamstring strain. It takes an average of 6-12 months for a hamstring strain to heal because walking requires us to constantly use our hamstrings. Reinjures are also common amongst a hamstring strain, so consult your Sitaras Fitness trainer on exercises that will not prevent your hamstring from healing.

Shin Splints – Shin splints often occur in runners and are when you experience pain down the front of your lower legs. Treatment for this type of injury includes rest, ice, and over the counter pain medication. If after a while the pain continues seek the advice of a physician in case of a stress fracture.

ACL Tear – If you tear your ACL you should immediately seek medical attention. The ACL is the ligament that attaches the leg bone to the knee. When torn the ACL is extremely painful and makes a popping sound. Tearing of the ACL is a common serious sport injury that most often requires surgery.

Most of the above listed injuries that are commonly caused from over usage of your muscles can be healed over a short period of time. Do not let the potential harm deter you from visiting your exclusive fitness gym. If you think you may have an injury caused from your workout consult your personal trainer before you start your session. The professionals at Sitaras Fitness will be able to give you the advice you need to help you prevent an injury and any current injuries from getting worse.

Fitness Trends for Summer 2011

The American College of Sports Medicine conducted a survey that determined what would be the top 20 fitness trends for the year of 2011. The survey was published in their Health and Fitness Journal. At Sitaras Fitness we pride ourselves in providing our clients with the most up-to-date fitness and health information. That is why we have provided information on a few of the trends featured in the mentioned survey for you to keep an eye out for this summer!

Summer 2011 Fitness Trends

Boot Camps – Boot camps are high-intensity workout classes that are modeled after military training styles. Class instructors do not shout at or drill those taking the classes however, it does involve switching routines quickly with very few breaks in between. Boot camp sessions are designed to work the body hard, for quick weight loss.

Functional Fitness – Functional fitness programs are designed for people who are recovering from injuries and who are trying to regain muscle strength to complete everyday activities. For example, if a patient is finding yard work difficult their trainer would develop a program around rebuilding the muscles that are required to complete those activities such a mowing the lawn.

Personal Training by Educated Fitness Professionals – More and more people are seeking out educated fitness professionals for training advice and heath tips. This has been a rising trend due to injuries caused by training with uncertified trainers.

Employee Incentive Programs – Workplaces are now implementing incentive programs for employees who live healthy lifestyles. Companies are creating these programs to encourage healthy living, decrease absenteeism, and decrease the cost of health insurance.

Children Fitness Programs – Children obesity levels are at an all-time high and parents are now seeking programs geared towards kids to teach them how to eat right and learn the importance of staying active.

Sport-Specific Training - An increasing number of high school, college and professional athletes are using training techniques geared towards their sport of choice. These programs use routines that are designed to strengthen specific muscles, increase their flexibility and improve their endurance.

Sitaras Fitness Workout Food Recommendations

It is no secret that to achieve your fitness goals you must eat a proper balanced diet as well as exercise regularly. Our bodies rely on the nutrients we consume from food to repair muscle and give us energy. There are many foods that are considered to be "Fitness foods" that have been studied and proven to help recover muscle, improve endurance, burn fat, and boost our cardiovascular health.

Fruits like pineapple and papaya contain helpful enzymes that break down proteins to help our digestion. They also contain anti-inflammatory proteins that can help quicken the muscle recovery process.

Salmon is rich in omega-3s that help reduce cholesterol and is packed with nutrients. Omega-3s are also known to reduce the amount of oxygen your body demands during a workout, which increases your endurance. Lean meat such as chicken and turkey are great low-calorie sources of protein that will help rebuild muscle after a workout.

The best way for fitness junkies to get their proper carb in take is to eat whole wheat pasta. Whole Wheat pasta contains more nutrients and fiber than white pasta. It also maintains the body's insulin levels making it ideal for diabetics and for those looking to lose weight.

Cold water is the best beverage you could consume at any time of the day. However, when drinking cold water during your exercise routine you are increasing your endurance. This is because cold water is a direct way to cool down your core making it harder for your body temperature to heat up and for you to slow down.

Green tea is filled with antioxidants that help boost your metabolism and can help lower your cholesterol. It has also been shown in a study done by Brazilian scientists that green tea can help muscles recover after an extreme workout routine. Spices like ginger is a natural anti-inflammatory root that helps reduce muscle pain when consumed on a regular basis.

These are only a few foods that should be applied to your weekly diet. For more information concerning proper nutrition please consult your exclusive fitness gym personal trainer here at Sitaras Fitness.