Warm Up to Work Out

Suppose you told that you only had to add an extra five minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Warm Up to Work Out

Suppose you told that you only had to add an extra five minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?
Most people would say yes. Then they might be surprised to learn that they already know about those few minutes, which are called a warm-up. If done correctly, a pre-exercise warm-up can have a multitude of beneficial effects on a person’s were workout and, consequently, his or her overall health.
What happens in your body?
When you begin to exercise, your cardiorespiratory and neuromuscular systems and metabolic energy pathways are stimulated. Muscles contract and, to meet their increasing demands for oxygen, your heart rate, blood flow, cardiac output and breathing rate increase. Blood moves faster through your arteries and veins and is gradually routed to working muscles. Your blood temperature rises and oxygen is released more quickly, raising the temperature of the muscles. This allows the muscles to use glucose and fatty acids to burn calories and create energy for the exercise. All of these processes prepare the body for higher-intensity action.
Specifically, a gradual warm-up:
• Leads to efficient calorie burning by increasing your core body temperature
• Produces faster, more forceful muscle contractions
• Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
• Prevents injuries by improving the elasticity of your muscles
• Gives you better muscle control by speeding up your neural message pathways to the muscles
• Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
• Improves joint range of motion
• Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Where to Begin:
Your warm-up should consist of two phases:
• Progressive aerobic activity that utilizes the muscles that you will be using during your workout
• Flexibility exercises
Choosing which warm-up activity to use is as easy as slowing down what you will be doing during your workout.
For example, if you will be running, warm up with a slow jog, or if you will be cycling outdoors, begin in lower gears.
An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued. The duration of the warm-up activity will depend on the intensity of your workout as well as your own fitness level.
After the aerobic warm-up activity, you should incorporate flexibility/stretching exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.
Make the Time
To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive and, best of all, enjoyable.

Spring Into Shape

Spring is Almost Here……
Even though Punxsutawney Phil cursed us with 6 extra weeks of winter, spring is right around the corner. But it isn’t time to panic - start your “spring training” now, and maintaining it throughout the year. By changing your workout and trying something new, you’ll shock your muscles, which will keep you from plateaus and will give you results. And it is time again to start thinking about getting back into shape to reach those goals from January. I don’t know about you but my resolutions just got caught in the mess of a new year- got busy! (Yeah it’s kind of an excuse)
Well there is no time like the present and what a better way to start Spring. Let’s all commit to Spring into Shape! Whole Body Fitness has many fun new ways to get yourself in the best shape of your life so that you can be ready for the summer.
Whether you want to shape up before that vacation, you want to be able to climb Mt Hood, bike STP (Seattle to Portland) or just get fitter- we can help you achieve it in a short amount of time.
Our HIT’R Program:
Meet with a trainer for 30 minutes 3 times a week and see amazing results!
-Lose up to 12 pounds of fat in just 6 weeks
-Build your cardio fitness level
-Increase your endurance!
Boxing Bootcamp:
Get fit Now!
-6 week program that will increase your balance, flexibility and agility
-Lose those extra pounds while having fun!
-Get fit having fun!
Go to our website for more detailed info http://www.wbfitness.com/news.php

Time Your Carbs, Protein and Fluids to Maximize Workouts

Consuming nutrients at the right time and in appropriate amounts can take fitness and performance to a new level. The complex science behind nutrient timing, however, requires the help of sports nutritionists, usually restricting the practice to elite athletes working with professional 'food coaches'.
Researchers that have studied elite athletes from New York Giants football players to Julliard School dancers, have found that it is timing of our nutrients that may be the key. In Nutrient Timing for Peak Performance (Human Kinetics, June 2010), the study breaks down when to eat what so nutrients have their greatest impact on athletes' bodies.
"The timing of nutrients can have a big impact on an athlete's energy. Plus, when and how much you eat can help not only with muscle hypertrophy but also with immune function. Staying well fueled can also reduce the risk of injury.
The science behind nutrient timing and detail nutrients like carbohydrate, protein, smart fat, essential vitamins and minerals and the role of fluids and supplements. With that base of information, they provide the strategies, plans and sample menus to help people develop their own individualized Nutritional Blueprints incorporating the Nutrient Timing Principles (NTP).
Before exercise, there are specific strategies for ingestion of carbohydrate, protein and fluids. Carbohydrate before exercise provides a "topping off" of fuel reserves and blood sugar, helping an athlete’s stamina, concentration and skill remain strong. Pre-exercise protein, meanwhile, may be difficult to tolerate, but small amounts may aid in reducing muscle soreness. Strength athletes, specifically, benefit from a small amount of high-quality protein to aid insulin release, inhibit muscle breakdown and facilitate muscle repair. However, it need not be immediately before exercise in any special form.
Fluid needs vary by individual, but drinking 17 to 20 ounces of fluids two to three hours before exercise to supply optimal fluid to muscle tissue in advance of the workout and for any excess to be excreted. They also advise drinking 7 to 10 ounces of fluids 10 to 20 minutes before exercise. This will help ensure that blood plasma is hydrated. This timing strategy also ensures that there is some fluid in your stomach so that as you drink during your training, absorption will be faster than if you began with an empty stomach.

Nutrition Information at Fast Food Restaurants Does Not Reduce Consumption

If it were mandatory for restaurants to list nutrition information for all products would it change human behavior and curb calorie consumption? This is the question many cities across the US have asked in the effort to reduce obesity in major cities. In 2008, New York City became the first US city to implement such a strategy. Unfortunately, a recent study has found that since the nutrition labeling law was implemented consumption has actually increased!
Researchers at New York University compared the eating habits of adults in a low-income area of NYC to those of adults in Newark, NJ, where nutrition labeling is not required. Receipts were collected from 1,156 people at Burger King, Kentucky Fried Chicken, McDonald's and Wendy's. They also completed a survey.
Although nutrition awareness increased by more than three-fold the total calories purchased actually increased over the first year of this intervention; the opposite of the desired effect.
In an interview with Reuters News, NYC Mayor Michael Bloomberg suggested the purpose is to provide education, but it's still the consumer's responsibility to make better choices. Thus, providing the opportunity to make an informed decision about food does not suggest that Americans will choose wisely. Most experts agree that this is only part of the solution and that once a more complete program that also incorporates knowledge of why and how food decisions effect health there will be a positive effect on obesity in cities.

Small Reduction in Sodium Intake Could Reduce Heart Attack Risk

Despite the knowledge that excess salt intake can lead to high blood pressure, heart disease, stroke, and osteoporosis American’s continue to consume almost double the recommended daily intake (RDI). Currently, average salt intake peaks at 3100mg/day and 4700 mg/day for women and men, respectively. The RDI is 1500 mg to 2300 mg per day, which is less than 1 teaspoon.
In a recent study published in the New England Journal of Medicine, researchers used a computer model to create a cumulative picture of how salt intake may be affecting rates of serious illness or disease in America. The computer calculated the effects of salt on heart attacks and stroke consequential to the effects on high blood pressure.
As published in the NY Times article "Big Benefits Are Seen From Eating Less Salt," reducing salt consumption by 1/2 tsp. per day would lower the number of heart attacks by up to 99K and reduce the number of deaths from cardiovascular diseases by up to 92K annually. Of course those at highest risk for heart attacks, those over 65, with hypertension, and African Americans, are projected to benefit most.
The researchers propose that these findings should place the emphasis on reducing salt intake in the same category as cholesterol lowering and smoking cessation efforts.
Interestingly, because Americans have failed to heed warnings to reduce salt intake, public policy makers are now taking steps to reduce salt intakes by limiting the amounts used in restaurant and manufactured foods. In addition to pressure on manufacturers, New York City has set a goal to reduce salt use by 25% in 5 years, while the state of California is considering lowering the permissible salt limits in public institutions.

New Yoga Class at WBF

I wanted to let you know about our exciting new Yoga class! This is a great class and is ideal for everyone! The thing that I really like about this new 10 week program is that is has a specific focus for each class. Each time you come to class you will be exposed to new poses that are fun, as well as strengthen and relax you.

Class Description: Vinyasa yoga unites movement with breath in strong flowing sequences that build heat, strength, flexibility and endurance. This form of Yoga is Ashtanga based without adhering to a specific set of poses. There will be an emphasis of standing postures and Sun Salutations. All levels are welcome for this fun, invigorating yet challenging class.