Forward Motion Fitness Articles. The professionals at Forward Motion Fitness want you to get the most out of your personalized fitness experience. We have gathered information on some important topics related to our services. Review, download, or share with your friends. Importance Of Hiring A Personal Trainer, Getting The Most Out Of Your Workout, Exercise Is For Women Of All Ages, Maximize With Protein And Nutrition, Hydrating For Health, Workout Tips For Mothers-To-Be, Exercise Until You’re golden, five exercise Myths. All the Hollywood types use one, even elite athletes, but should you hire a personal trainer? Absolutely. Personal trainers can help anyone, regardless of physical condition or age. The first thing to do is decide what your fitness goals are: Do you want to bulk up? Do you want to lose weight? Do you want to simply add some definition? Do you just want to get in shape? Are you recovering from an injury and need to exercise? Do you want to improve your athletic performance? A personal trainer can help with all that and more. This person is a coach, role model, educator and cheerleader who will customize a program to fit your needs, budget and schedule. Some people may want to use a trainer several times a week. Others may just want an occasional check-in with a trainer to get feedback. It's all up to you. Personal trainers should give you: A Fitness Evaluation - This is a series of tests - including cardiovascular, flexibility, muscle strength and endurance - to see what kind of shape you are in. Your trainer should ask about your health conditions, medications and exercise experience. A Personalized Exercise Program - This is designed specifically for you. There is no one-size-fits-all approach. Supervised Exercise - You are given one-on-one attention to make sure you are using proper form and technique and that you get the most from your workout without getting injured. The benefits of your program are explained. A trainer should motivate you and help you stick with your program! Ask yourself the following when CHOOSING a trainer: Is your trainer certified by a nationally recognized organization such as the National Council of Certified Personal Trainers, the American Council on Exercise, the American College of Sports Medicine or the Aerobics and Fitness Association of America? Trainers must pass a series of tests to receive certification from these reputable agencies. What is the trainer's experience? Is the trainer certified in first aid and CPR? Can the trainer provide references? Will the trainer keep records of your workouts and any changes in your medical history? If you are injured or have other health problems, will your trainer communicate with your doctor or physical therapist? Does the trainer have liability insurance in case you get injured during a workout? Is there a cancellation policy? What are the trainer's fees? Is the trainer willing to work within your budget or reduce session fees for a long-term commitment? Do you like your trainer? Are you confident in that person's skills and service? How clear is the trainer in providing education and instructions? Is there a contract or written business policy? What happens if you decide to end the contract early? If you have a chronic disease, such as a heart problem, or it's been years since you exercised, check with your doctor before beginning a program. A personal trainer is your personal guide to reach your fitness and total body goals. This person is there to support and give you encouragement. Call today to set up your own personalized fitness program. Take the first step toward total body wellness. Bibliography Tennen, M. (2006, June). The benefits to a personal trainer. Health A to Z. Retrieved February 18, 2007, from http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/hl/fit/star/alert09072004.jsp Once you have hired a personal trainer and have scheduled an appointment in your home, what should you expect? How should you prepare for their arrival? What will happen when he/she arrives? These are all very common questions and may cause some anxiety or nervousness. You have invited a new person into your home. What next? What should you expect from your personal trainer? Relax, you have screened and selected a professional that you feel comfortable with. This is a professional arrangement, not a social call. You and your home will be treated with the utmost respect and care. Your personal trainer will arrive approximately 5-10 minutes before the scheduled appointment. Arriving early allows the trainer to enter the home, set-up any necessary equipment and be prepared to begin your workout on time. Your time and the time of the trainer are valuable. Your trainer will be prepared with all of the necessary equipment for your personalized workout routine and ready to answer any questions or satisfy any concerns you may have. Your trainer will be knowledgeable, enthusiastic and ready for your workout! How should you prepare for their arrival? Be prepared before your trainer arrives. You do not want to waste your session getting ready. The session time begins upon the arrival of the trainer, not when the routine begins. A one hour session, means a one hour session. The trainer has additional appointments and you have other commitments. Keeping a schedule is important. If possible, please refrain from answering the phone or scheduling any additional house calls during this time. You must decide where in your home you want to workout. It is not necessary to have a in-home gym. Choose a location where there is adequate room to move around comfortably without hitting walls or furniture. Is there enough light in this space? Do you want to listen to music while you workout? Suggested locations are: an office, finished basement, sunroom, and your living room (move small furniture out of the way such as, coffee table, chairs, and plants). Just about any space will do or can be arranged to accommodate a personal training session. Once you have selected the space in your home, it is time to prepare yourself. Drink plenty of water before your workout, about 8 ounces. Change into appropriate workout clothing, including athletic shoes. If you have long hair, pull it away from your face.  Do you have children in the home? Children are curious about your activities and this new person in their home. Know what you will do with your children during your session. Will you arrange for a babysitter during your workout? Or, will they be occupied (napping, watching a video, drawing)? Will they participate and follow along? If you choose to have them participate, please prepare them as well. Do you have dogs in the house? Dogs are curious and protective animals. While your trainer may love dogs, the dog may not love the trainer. Please restrain any dogs and arrange for them to be out of the way.  How should you treat this professional in your home? As stated before, this is not purely a social call. It is entirely up to you whether or not to offer a beverage. Do not be offended if the trainer refuses any refreshments. It is not expected.  Should you tip? While this is a service, tips may be offered but are not expected. Tipping is entirely up to you.  An ever-growing body of research continues to support the notion that physical activity in women is beneficial throughout a woman's life, regardless of age. Youth Until recently, most people believed that children didn't need to worry about getting enough exercise. Increases in the use of televisions and computers, is causing a generation of sedentary children. This growing population of stagnant children is becoming the next generation of unhealthy adults. Current research is finding that heart disease begins developing in youth. Considering that cardiovascular diseases are now the leading cause of death for women and men, one could conclude that childhood and adolescence is the appropriate time to develop healthy lifestyle habits that include exercise. Midlife During midlife, the most common physical complaint among women is weight gain. This slow but steady and persistent gain is experienced by a majority of middle-aged women. Experts disagree on the cause of this weight creep. Some believe it caused in part by hormonal changes; others argue it is most likely due to a decreasing amount of lean muscle tissue, which results in a slower metabolic rate. Research studies by Wayne Wescott, PhD, Fitness Director at the South Shore YMCA in Quincy, Mass., have shown that women who stay active throughout midlife have more lean muscle, greater metabolic rates and less weight gain then their sedentary peers. Research has also shown that many of the other common ailments of middle aged women can be alleviated or controlled through exercise. Exercise can improve sleep quality and daytime energy levels, and help prevent chronic health problems such as high blood pressure, Type II diabetes, high cholesterol levels, depression and arthritis. Exercise is also proven to increase healthy sexual activity. One of the most convincing reasons to begin an exercise program in midlife is to ward off the debilitating effects of osteoporosis. It is widely known that a woman's bone density begins to decline even before her midlife years, and bone loss accelerates after menopause. While most types of activity offer some protection against bone loss, weight bearing exercise such as walking, jogging and strength training seem to offer the greatest benefit. Senior Physicians who work with the elderly are the fastest growing group of doctors who use exercise to combat injury, illness and disease. Washington Physiatrist Scott Gross, M.D. routinely prescribes exercise programs to his elderly patients. "Decreased muscle strength, flexibility and endurance are central to many of the problems I see in older adults, especially women. In terms of daily living, the typical 75-year-old woman I see rarely has adequate strength to carry groceries up a flight of stairs, and certainly could not pick herself up off the floor after a fall." The good news is that it is never too late to start! The MacArthur Foundation, whose researchers have been studying successful aging for a decade, has found that even those in their 90's who never exercised before can become more physically fit, and can enjoy an improved quality of life, even if they have other health problems. Start Now Once you've made the decision to begin exercising, don't wait. By starting today, with something as simple as a walking program you will discover the key to a lifetime of health. For all women, young, elderly, or in the middle, the day they begin an exercise program can be the day they discover the key to improved quality of life.  A personal trainer will assist you in identifying your goals as well as your limitations. Take the first step toward a healthier more fulfilling lifestyle. Bibliography Quinn, E. (2003, November 21). Exercise benefits for women. About: Sports Medicine. Retrieved February 20, 2007, from http://sportsmedicine.about.com/cs/women/a/040102a.htm We all know it’s important to eat well. A good nutrition program keeps us healthy and also helps us perform better during our workouts. Proper nutrition is important for all people regardless of your activity level. For people involved in regular strenuous activities, such as strength training or high-intensity/long duration cardio workouts, nutrition timing is also important. The body has particular nutritional needs before, during, and after a workout such as a weight training session. Before your workout Your body needs enough fuel to carry you through the training session. This means that in the hour or two before training, you should consume some carbohydrates together with some protein. This could be anything from a protein shake to a turkey sandwich. During your workout Particularly if the workout is lengthy, you should consume some simple carbohydrates, such as by sipping at a little juice or a sports drink. The post-workout period First, a little explanation. Bodies like to be in a state known as homeostasis: nothing changes, everything proceeds nicely, no surprises, keep on keepin’ on. Bodies only adapt if they have to, because they’re thrifty and they don’t like to waste energy. In biological terms, a workout is a stress on the body that makes the body adapt by getting a little bit stronger or fitter. After the workout, the body says, “Okay, that was challenging; I need to find a way to manage that more effectively so that next time it won’t be a problem for me.” Following a training session, the body is a tiny bit damaged at the cellular level, and this damage isn’t just in the areas that you might have worked that day. The whole system is involved: the hormonal environment, the immune system, the muscle tissue, etc. The body needs to repair this damage in order to get stronger and adapt. Protein’s role in post-workout muscle repair Protein is the “building block” for muscle (and amino acids are the building blocks of proteins), and during a workout, it breaks down, a process known as protein degradation. After the workout, in the repair process, it’s built up again, a process known as protein synthesis. This ongoing cycle of building-up/breaking-down, which goes on constantly, is known as protein turnover. The body can’t synthesize protein from nothing; it needs nutrients to do so. Thus, after a training session, you need to make sure that the body has the fuel it requires to do its job. Here’s where things get interesting. Following a workout, protein synthesis shoots up, and it stays up for at least 24 hours afterwards. This is why trainees are instructed to do two things immediately after a workout (i.e. within the first 45 minutes): 1. Consume some simple sugary or starchy carbohydrates to make insulin spike, which then shoves nutrients into the cells more effectively. 2. Consume some protein for immediate delivery to hungry cells. Tip: To make an easy post-workout protein shake that meets the carbs plus protein requirements, shake some fruit juice up with some soy protein powder in a plastic container. Additionally, trainees should make sure to consume another meal of carbohydrates and protein (this time consume more complex carbohydrates, such as whole grains) within a couple of hours post-workout. Leucine: The ideal post-workout protein But what kind of protein is best? A recently released study (Norton and Layman 2006) came to a provocative conclusion: The amino acid leucine plays a major role in protein synthesis, and in fact, replenishes protein faster than anything else. Unlike many substances that must go through various processes in the body to “work,” leucine can easily be consumed in the diet. The more you eat, the more leucine is available to the body. Remember that I said protein synthesis continues for at least 24 hours? Well, in Norton and Layman’s study, a complete meal containing protein (or leucine alone) produced complete recovery of muscle protein synthesis within the first hour after exhaustive exercise. Woah! Sources of leucine What foods are high in leucine? Glad you asked. According to www.nutritiondata.com, some of the foods highest in leucine are: soy protein, cottage cheese, fish (especially tuna and cod), turkey and egg whites. Poultry, pork, beef, game meats and shellfish also contain leucine. Biography Scott-Dixen, K. (2006, October 36). Maximize your workout with protein and nutrition timing. The Diet Channel. Retrieved February 21, 2007, from http://www.thedietchannel.com/Protein-and-workout.htm Ivy, John, and Robert Portman (2004). Nutrient Timing: The Future of Sports Nutrition USA: Basic Health Publications. MacDougall, J.D. et al. (1995). “The Time Course for Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise.” Canadian Journal of Applied Physiology. 20: 480-486. 269:E309-315. Norton, Layne E. and Layman, Donald K. (2006) “Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise” American Society for Nutrition Journal of Nutrition 136:533S-537S (February). Why we Hydrate Proper hydration is required for optimal athletic performance. Dehydration can affect a workout in less than 1 hour of exercise. Losing 1%-2% of your body weight is considered dehydrated. For example, 1%-2% of a 150 lb. person is 1.5 – 3 lbs. If you loose greater than 3% of your body weight, you are at greater risk for heat illnesses like cramps, heat exhaustion and heat stroke. Warning Signs Thirst, Weakness, Nausea, Irritability, Dizziness, Decreased Performance, Headache, Cramps. How to Hydrate Pre Activity Drink approximately 2-3 cups of cold water 2 hours before activity Drink 1 cup 10-15 minutes before activity or during warm-up. During Activity Drink 3-4 cups of water every hour of activity or 1 cup every 15 to 20 minutes. After Activity Rapidly replace the fluids lost within 2 hours. Drink approximately 24 oz of water for every body pound lost. What to Drink Cool beverages, such as water or sports drinks, at temperatures of 50-60 degrees are optimal. If the activity lasts longer than 1 hour, a sports drink is recommended. Fluids with salt are beneficial because they increase thirst causing greater voluntary fluid intake and the salt helps replace the amount lost in sweat. If you choose a sports drink, it should contain no more than 7% of carbohydrates per serving. What to Avoid Avoid fruit juices, carbohydrate gels, sodas, alcohol, and high sugar sports drinks. These drinks can dehydrate the body by stimulating excess urine production and/or decreasing voluntary fluid intake. IF YOU ARE THIRSTY, YOU ARE DEHYDRATED! Gone are the days when pregnancy and frailty went hand-in-hand. Today, women everywhere know that continuing a regular fitness program during pregnancy is good both for mother and baby. Even if you are a weightlifter, you can likely maintain an exercise program while you're pregnant, although you may need to modify some activities to avoid undue strain. If you have not been exercising regularly but want to get started, it's best to begin very slowly and gradually build up. Here are some "do's" and "don'ts" to help you exercise safely. Do -Speak to your health care provider when you learn you are pregnant and describe the types of exercise you plan to perform as well as the frequency. -Maintain a regular fitness routine by exercising three times a week. Stopping and starting an exercise program can cause your body to have to constantly readapt to physical activity. -Drink plenty of fluids before and during exercise. -Eat a balanced diet that includes carbohydrates. Exercise burns calories, and you want to maintain a healthy weight gain throughout your pregnancy. -Pay attention to your bigger belly. Allow extra clearance room to avoid any traumatic bumps. -Measure your heart rate during peak levels of activity to ensure that you are not working too hard. Ask your health care provider what a safe range for you would be. -Avoid exercises that strain the joints and ligaments, such as deep knee bends and squats. High hormone levels make the connective tissues of pregnant women more lax and joints more susceptible to injury. Don'ts -Avoid exercise if you have experienced preterm labor in this or a previous pregnancy; have obstetrical complications, including persistent vaginal bleeding, incompetent cervix, ruptured membranes or any indication that the fetus is not growing as quickly as it should. Women with a history of medical problems should exercise only with a health care provider's approval. -Avoid exercising while lying flat on your back after the first trimester of pregnancy. A supine position may interfere with normal blood flow to the uterus. -Don't knock yourself out. If you find yourself getting tired, take a break. Now is not the time to strive for your personal best. -If you think it's too hot to exercise, you're probably right. Wait for a cooler day to avoid becoming overheated. Forward Motion Fitness will provide a safe and healthy exercise experience for you and your baby. Call a fitness expert for more information on personalized maternity routines. It’s never too early to start healthy habits. Bibliography Exercising during pregnancy. Health A to Z. Retrieved February 21, 2007, from http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/hc/wom/preg/exercises.jsp External Sources March of Dimes Birth Defects Foundation National Healthy Mothers, Healthy Babies Coalition Times have changed. Today's senior exercises, eats right and doesn't have time to sit in a rocking chair. Still, as you age, it's important to keep a close eye on your health. That means taking care of chronic conditions, taking medications as directed and remembering to have regular screenings and checkups. No matter what your physical condition, your health is your most important asset. Find out how to stay fit and well as you move through your golden years. Whether you need help getting off the couch and beginning an exercise routine or you've been working out for years and want to ramp it up, Forward Motion Fitness can help you achieve your exercise goals. Learn to build more muscle and lose those extra pounds. Learn the advantages of aerobic exercise and weight lifting. Not sure how to do a certain exercise? Let our fitness experts design a program just for you. Stressed out? Learn to unwind with yoga or stretching. Want to finally learn how exercise is right for you? Now's your chance. You’ll find it with Forward Motion Fitness. In your golden years, your good health empowers you. It is your legacy. From getting enough calcium to minding your mind, you are at the helm. Can exercise keep you mentally sharp? Exercise may be the best wonder drug of them all - maintaining not just your body, but your mind as well. Scientists are finding that exercise actually may help prevent mental decline as we age. Regular exercise may enhance memory, planning and organization skills, as well as the ability to juggle mental tasks. Researchers believe regular exercise - for at least 30 minutes on most days of the week - can help keep your brain sharp. Exercise improves how well the body can pump blood to the brain, helping it perform better. Scientists speculate that activity stimulates the growth of nerve cells in the hippocampus, the region of the brain involved in memory. Another positive effect deals with lowering blood pressure. This is important to most adults, particularly as they age. In fact, most elderly people do have high blood pressure. Those with uncontrolled high blood pressure are more likely to have trouble thinking, remembering and learning. Activity can also help with depression, a common problem among the elderly. Depression can affect memory and concentration. Exercise helps relieve feelings of depression by increasing blood flow and improving how the brain handles the chemicals that are responsible for mood. You can't beat exercise. Not only can it help your brain, it can also keep your muscles and joints strong - all important for helping prevent falls, dealing with arthritis, strengthening your heart, improving your energy levels, and warding off health problems such as diabetes and certain cancers. Even if you have lived a sedentary life up until now, you can still limber up to help keep your brain - and your body - in shape. First, be sure to check with your doctor before starting any exercise. Together, we can choose a routine that is safe for you. -Get at least 30 minutes of activity - most or all days of the week - that makes you breathe harder. You can break up those 30 minutes throughout your day by taking a 10- or 15-minute walk in the morning, another at lunch and a third in the evening. To tell if you aren't working hard enough, give yourself the "talk test." If you can talk without any effort, you aren't working out hard enough. If you can't talk at all, you are pushing too hard. -Don't neglect your muscles. If you don't use them, you'll lose them. Strong muscles help you with numerous everyday tasks such as grocery-carrying and having the ability to get out of your chair on your own. -Work on your balance. Stand on one foot, then the other. Try not to hold onto anything for support. Stand up from sitting in a chair without using your hands or arms. Every now and then, walk heel-to-toe. -Be sure to stretch. This can help prevent back pain and helps you remain limber. Never stretch so far that it hurts. This article was reviewed June 2006, by John Acquaviva, Ph.D., Associate Professor, Health and Human Performance, Roanoke College, Salem, VA. Bibliography Tennen, M. (n.d.). Can exercise keep you mentally sharp? Health A to Z. Retrieved February 21, 2007, from http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/hc/sen/fitn/alert03152005.jsp While some fitness myths, such as "no pain, no gain," are fading fast, many myths about exercise still exist. Here are some common ones - and the truth about them.  One Exercise is a waste of time unless you work out hard and often. This kind of thinking keeps a lot of people from sticking to an exercise program. A study by the National Institutes of Health found that moderate physical activity is better than no physical activity. Walking, bicycling and swimming are all good ways to exercise at a modest pace. There may also be other health benefits. Walking for as little as an hour a week can reduce the risk of heart disease. TWO Yoga is a completely gentle and safe workout. Some forms of Yoga are physically and mentally difficult. Although injuries are rare, staying in certain positions can cause nerve damage or back pain. Avoiding certain postures and changing others can make Yoga is safer for most healthy people - even pregnant women. As with any exercise, proper instruction is necessary for a safe workout. If you have a health condition, talk with your doctor before trying yoga. THREE You can lose all the weight you want just by exercising. Increasing physical activity is just one part of a successful weight-loss plan. You need to cut calories, too. How many pounds you lose may also depend on your genes. What works for one person may not work for another. Forward Motion Fitness will tailor a physical routine just for you and offer advice on eating and diet habits. However, exercise is an important component of just about any weight loss program - and offers many other health benefits. FOUR Water-fitness programs are mainly for older adults or people with injuries. Research has shown that exercising in water can be a challenging and effective way to get fit and lose weight. It's good for just about anyone. FIVE If you want to lose weight, don't strength-train. It will make you "bulk up." Experts recommend both cardiovascular and strength training exercises to maintain a healthy weight. The more muscle you have, the more calories you burn - even when you're not working out. This makes it easier to keep off the pounds. As a rule, lifting heavier weights fewer times during a workout will make you stronger - and build larger muscles. Doing more repetitions with lighter weights will improve your muscular endurance. A fitness professional at Forward Motion Fitness can help you create a strength-training routine that works for you. Remember, always talk to your doctor before beginning any exercise program. Bibliography Five common exercise myths. Health A to Z. Retrieved February 21, 2007, from http://www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/hl/fit/star/alert02062007.jsp Call today to Speak with a fitness advisor. Evolution through fitness. Copyright © 2007 Forward Motion Fitness. All rights reserved.