Weight training can boost your energy, trim your waist, and help you tone your appearance to the way you have always wanted. However, lifting weights can cause serious injury if not done correctly. Follow the tips below to ensure your weight training routine is a safe routine.
- Always stretch before and after your workout. Stretching warms up the muscles and helps to prevent injury.
- Before you start lifting warm up your body and muscles with a few minutes of light cardio.
- You want to make sure you always wear a good pair of sneakers with bottoms that have nice traction. Good shoes will prevent you from slipping and losing your balance when lifting.
- When lifting heavy weight over your head or performing other major lifting exercises you should always have a spotter.
- Always have your Sitaras Fitness trainer show you how to properly perform exercises and how to use the different machines. Performing exercises and using machines without knowing the correct techniques could put you at risk of suffering an injury.
- When learning new lifting routines, always start with a light weight, then once you have mastered the correct form you may add on to the weight.
- Be careful when you are dropping weights. If dropped too hard they can bounce and hit another person around you. You should also give yourself an ample amount of space so you do not injure others around you.
Before you start any new workout regimen, you should always consult your Sitaras Fitness personal trainer, so they can help you establish realistic fitness goals.
Tuesday, April 26, 2011
Let Sitaras Fitness help you find the Perfect Workout Routine
Sometimes going to the gym and going through the motions of our regular exercise routines often feels like a boring chore. If we had our way, our ideal workout would involve a fun activity that didn't feel like work, while giving us a full body workout at the same time. At Sitaras Fitness we strive to give our customers the workout experience they desire, that is why we have made suggestions for each type of workout persona!
The Ultimate Fighter
For those who like to relieve stress through a high impact workout that makes them feel like they could take down The Hulk, participating in Body Combat classes might be the solution for you! Taking classes such as kickboxing, Karate, and Tae Bo are packed with fast routines, constant moving and always leave you feeling the burn.
If you desire something less intense, but leaves you feeling just as powerful, ask your Sitaras Fitness personal trainer to work in a boxing bag and free weight exercises into your weekly workouts.
The Team Player
If you have always enjoyed working out with a partner, look into local running groups or sport teams. These groups will not only allow you to participate in your favorite activity, but you will get the opportunity to make new friends. Workout groups increase your motivation and let you challenge yourself against your fellow group members.
The Zen Guru
If you desire an exercise routine that will put you in a place of peace and relaxation after a long work day, then activities such as Yoga and Pilates should be perfect for you. These slow and low intense methods concentrate on strength and toning your entire body. Typically hour long classes, they utilize different poses to strength the body's core. Before you sign up for any classes, ask your Sitaras Fitness expert personal trainers about how Yoga and Pilates can help you reach your fitness goals.
Girls Just Want to Have Fun
A common and popular favorite among women are dance aerobic classes such as Zumba, and Jazzercise. These classes mix aerobics, weights and dance moves into one hour long fun workout that leave women feeling energized.
Ask your Sitaras Fitness personal trainer for advice on how you can help customize your routine to make it more fun for you before you decide to sign up for any classes. Your exclusive personal trainer can give you more insight into how these workout suggestions can help your reach your fitness goals.
The Ultimate Fighter
For those who like to relieve stress through a high impact workout that makes them feel like they could take down The Hulk, participating in Body Combat classes might be the solution for you! Taking classes such as kickboxing, Karate, and Tae Bo are packed with fast routines, constant moving and always leave you feeling the burn.
If you desire something less intense, but leaves you feeling just as powerful, ask your Sitaras Fitness personal trainer to work in a boxing bag and free weight exercises into your weekly workouts.
The Team Player
If you have always enjoyed working out with a partner, look into local running groups or sport teams. These groups will not only allow you to participate in your favorite activity, but you will get the opportunity to make new friends. Workout groups increase your motivation and let you challenge yourself against your fellow group members.
The Zen Guru
If you desire an exercise routine that will put you in a place of peace and relaxation after a long work day, then activities such as Yoga and Pilates should be perfect for you. These slow and low intense methods concentrate on strength and toning your entire body. Typically hour long classes, they utilize different poses to strength the body's core. Before you sign up for any classes, ask your Sitaras Fitness expert personal trainers about how Yoga and Pilates can help you reach your fitness goals.
Girls Just Want to Have Fun
A common and popular favorite among women are dance aerobic classes such as Zumba, and Jazzercise. These classes mix aerobics, weights and dance moves into one hour long fun workout that leave women feeling energized.
Ask your Sitaras Fitness personal trainer for advice on how you can help customize your routine to make it more fun for you before you decide to sign up for any classes. Your exclusive personal trainer can give you more insight into how these workout suggestions can help your reach your fitness goals.
Wednesday, April 20, 2011
Healthy Lifestyle & Exercise Tips for Women
For women the biggest obstacles we face at the gym reside in the lower half of our bodies. Ask any woman what part of her body she would like to lose fat and make leaner she will say her butt, thighs, or back of her legs. At Sitaras Fitness our exclusive personal trainers help our clients achieve their fitness goals through custom workouts for their level. Below we have provided exclusive tips for women who want to achieve those goals with the help for their expert personal trainer.
Tips from the Exclusive Personal Trainers at Sitaras Fitness:
- A healthy diet should always be a part of your getting in shape routine. However, dieting does not have to be torture. Take the time to educate yourself on a variety of healthy and great tasting foods. By expanding your knowledge on healthy dieting you will have the ability to create your own delicious and hearty meals. Instead of the alternative that may involve starving yourself or consuming diet products that taste more like cardboard than food.
- To get the lean and firm lower half you desire you must have a balance of cardio and weightlifting in your exercise routine. Some women think that weightlifting will make them muscular, but it will actually help firm up your body. Great exercises to do with weights include squats, lunges, and step-ups.
- Finding a cardio exercise you love is vital. The more you enjoy your exercise routine the better chance you will stick with it. Popular cardio workouts that are also great butt blasters include using the treadmill and the elliptical. Cardio routines should be done 3-4 times a week for no longer than 45 minutes. Consult your Sitaras Fitness exclusive personal trainer for a custom workout routine that mixes both weightlifting and cardio workouts that will fit your level of fitness.
Keep in mind there is always room for improvement so if you stop noticing results from your routine ask your exclusive personal trainer to change it up a bit. Do not be afraid to get out of your comfort zone and try new routines.
Tips from the Exclusive Personal Trainers at Sitaras Fitness:
- A healthy diet should always be a part of your getting in shape routine. However, dieting does not have to be torture. Take the time to educate yourself on a variety of healthy and great tasting foods. By expanding your knowledge on healthy dieting you will have the ability to create your own delicious and hearty meals. Instead of the alternative that may involve starving yourself or consuming diet products that taste more like cardboard than food.
- To get the lean and firm lower half you desire you must have a balance of cardio and weightlifting in your exercise routine. Some women think that weightlifting will make them muscular, but it will actually help firm up your body. Great exercises to do with weights include squats, lunges, and step-ups.
- Finding a cardio exercise you love is vital. The more you enjoy your exercise routine the better chance you will stick with it. Popular cardio workouts that are also great butt blasters include using the treadmill and the elliptical. Cardio routines should be done 3-4 times a week for no longer than 45 minutes. Consult your Sitaras Fitness exclusive personal trainer for a custom workout routine that mixes both weightlifting and cardio workouts that will fit your level of fitness.
Keep in mind there is always room for improvement so if you stop noticing results from your routine ask your exclusive personal trainer to change it up a bit. Do not be afraid to get out of your comfort zone and try new routines.
Mix It Up at Sitaras Fitness
The key to overall health is participating in a regular exercise routine. Everyone has different tastes as far as their favorite exercise routines and where on their body they want to see improvement. However, only focusing on one method of exercise and on one area of your body will not help you to reach your body's fitness potential. It is important to mix methods and work every muscle to see improvement and achieve the goals you set for yourself.
Most of us aim to lose fat and firm muscle. A whole body workout will do just that if you use a balanced workout method of cardio and weight lifting. Cardio helps decrease body fat and enhances cardiovascular health while weight lifting is important to building strong and defined muscle. Training your whole body by mixing cardio and weight lifting is the best way to get your body in top shape.
The best cardio exercises include jogging, bicycling, jumping rope, and step aerobics. If you only workout using cardio methods you will be burning fat, but will also be contributing to the diminish of important body muscle. Cardio breaks down active tissue while weight lifting helps to increase and build that tissue. To get the most of your workout and help strengthen your entire body, ask your exclusive personal trainer at Sitaras Fitness to create a custom workout for you mixing cardio and weight lifting routines.
The best cardio exercises include jogging, bicycling, jumping rope, and step aerobics. If you only workout using cardio methods you will be burning fat, but will also be contributing to the diminish of important body muscle. Cardio breaks down active tissue while weight lifting helps to increase and build that tissue. To get the most of your workout and help strengthen your entire body, ask your exclusive personal trainer at Sitaras Fitness to create a custom workout for you mixing cardio and weight lifting routines.
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.
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!
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.
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.
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