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.

Weight Training Safety Tips from Sitaras Fitness

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.

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.

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.

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.