Getting Fit For Life

Only a few years ago most thought it was normal for our bodies to loose their strength with age.  Once firm muscles became soft, bones grew brittle and energy level lowered.  Now we know that much of the aging process was caused by a lack of exercise.  You can be rewarded with health benefits, by continuing to focus on exercise.

Strength training has extra bonuses, too.  Resistance exercises that improve muscle strength also improve bone density.  Member’s at Phoenix Fitness Hamilton who are doing aerobic exercises and weight training have greater bone density than those who perform only aerobic exercises.  This is important for menopausal women since they are losing bone mineral at a faster rate than aging men.

Weight training for mature adults should have special modifications since lifting heavy weights is not recommended.  Some exercise specialists say you can get enough muscular work by doing calisthenics such as sit- ups and pull- ups.  (Too many pull-ups may increase blood pressure).  Also recommended because the machines are very safe and work with almost every important muscle, are weight-lifting equipment that use a mechanical cam that varies the resistance of the weight in proportion to your muscular strength.

Stretching should also be added for flexibility.  As you age, the connective tissues in your joints, ligaments, and tendons shorten and stiffen.  Tightness in the hamstring muscles and Achilles tendons, along with weak stomach muscles, can cause serious back problems.  Stretching lengthens these tissues and restores their range of motion and flexibility.  Just ten minutes a day of stretching exercises can help prevent injury.

Here are a few rules for stretching.  You should warm-up first by walking for a few minutes so that the muscles are somewhat loose.  Never bounce while stretching and don’t stretch to the point where you feel pain.  This could cause you to tear the tissues you were trying to protect.  Instead, slowly stretch to the point where you feel a slight pull.  Hold the stretch for thirty seconds if you can, but release before that if it hurts.

Exercise can be difficult to maintain, but even just a little physical activity each day will add healthy benefits to your life.

This article is not intended to provide individual advice which should be obtained directly from a Hamilton Personal Trainer, at Phoenix Fitness Hamilton.

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Lifetime Fitness Pays Big!

“Exercise now for a healthy life”…Phoenix Fitness Hamilton. The idea of  “the harder you workout, the better your health” is being replaced by a new revolution that is easier on your bones, joints and muscles.  Research shows that a modest amount of enjoyable physical activity each week can provide life-extending benefits.  It is recommended that you regulate your workouts according to “perceived exertion” which means until you’re tired but not exhausted.

A 1989 study by epidemiologist Steven Blair, PhD, Institute for Aerobics Research in Dallas, ranked 13,000 individuals age 20 to 85 from least to most fit.  Over several years, the least fit  had the highest death rate and the fittest had the lowest death rate.

Even a little exercise improves health.  The biggest difference though, occurred between the lowest and the next highest category of fitness.  This study showed that even just a little exercise will improve your health and give you life-extending benefits.  Its important to recognize the importance of less intense exercise, which is key for the older, higher-risk population .  It places less stress on the body, exposing us to lower risk of exercise-induced injuries and heart attacks, yet offers most of the same benefits.

Walking is highly recommended since it has been shown that brisk walking causes fewer injuries and has the same aerobic benefits as running if you walk longer and more often.  For instance, if a walk feels like it takes half the effort of your run then walk twice the distance.

Stop the effects of aging.  Muscle loss is usually the result of inactivity, not aging.  Tufts University, showed that even ninety-year old residents in nursing homes who worked out with light weight could significantly improve their strength and level of activity.  Emphasis should be placed on muscular conditioning exercises for the arms and upper body, since aerobic sports such as walking, running and cycling don’t focus on these areas.

This article is not intended to provide individual advice which should be obtained directly from a Hamilton Personal Trainer at Phoenix Fitness Hamilton.

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Fall Back Into Fitness – Phoenix Fitness Hamilton Style

Summer’s gone, no more barbecues, no more out door parties with all kinds of salads and whatnot, no more fun in the sun, all the outdoor activities… GONE!!!!!

The time has come, the time is here.  Come on back to the place that made those summer fun times worth it.   The place that helped/improved your energy, endurance, metabolism and everything else that went into an action packed summer.  Fall back into Phoenix Fitness West Hamilton.

If you need some help getting back into the swing of things around here, just ask.  You can start with a complimentary consultation with Leslie or get kick started with a Hamilton Personal Trainer.

Let us help you get ready for the upcoming Holiday season that’s just around the corner.  You know what I mean…????  Baked goods, drinks, Turkey, mashed potatoes and gravy… oh did mention Baked goods??!!!

WELCOME BACK TO ALL!!

The Right Decision For You

Tons  of people are involved with some kind of fitness center.  Picking the right one can be tough.  Here are some tips on deciding which one best suits you.  Committing yourself to good health is or at least should be a life time goal.

There are a lot of obstacles in the way to prevent you from reaching that goal and a super tough one is finding the right gym for you.  The gym that best fits your personal workout needs, is the best way to reach your health and fitness goals.

Suggestion one… location, the closer the better.  There is a higher probability of you sticking with it.  Being close to home or close to work will help you to stick with your program, even if you lead a busy lifestyle.

Suggestion two… decide what type of facility you’re looking for.  Here at Phoenix Fitness West Hamilton, our memberships are month to month, not a yearly contract.  There is no signing up or time limits to use the cardio equipment, the comfort of television is available while you’re working out, orientations are included in your membership and Hamilton Personal Training is also available.

Some people want more than just weights, cardio and classes though, for instance some may be looking for family oriented activities, such as the YMCA, where they offer swimming lessons, free swims and other family programs, besides fitness.

Most gyms offer a day/week pass for you to try it out and decide if it works for you;  however finding  the perfect gym won’t do you any good if you don’t have a plan.  If you have a plan you’re probaby going to follow through and reach your health and fitness goals.  If you go into this venture without a plan and don’t know exactly what you want to accomplish, more often than not… you’ll just give up!

Why A Hamilton Personal Trainer?

It is important to keep the best interest of the client top priority at all times: ; thereby earning the client’s trust with genuine interest and care.

Here at Phoenix Fitness Hamilton, the baseline data obtained from our consultation and your goals, determine the personal training options meticulously designed for the individuals training program

Our Hamilton Personal Trainers goals are to meet the individual needs of each client; which equates to satisfaction of their goals and development of lifestyle changes for improved quality of life.  While achieving the above mentioned our Hamilton Personal Trainers will do many other things for you such as, keeping you motivated, ensuring you’re using proper technique  and form and maximizing your time efficiently.

Some might ask, “Why should I have a Hamilton Personal Trainer???” To improve your overall fitness through a customized program designed to meet your individual needs.  I’d say that’s it, in a nutshell.

If you have never experienced Personal Training, Call Leslie at (905) 577-0626, and receive a complimentary consultation today!!!!

Great Work Ken!

Great Work Ken. You are an amazingly driven man. We wish you all of the best with your continued quest!

Read Ken’s story below.

In early March of 2009, with a great degree of trepidation, I made an appointment with Leslie at Phoenix Fitness West Hamilton.  I was told that I would be given an assessment of my physical condition and that I would be provided with information as to how I could meet my physical fitness goals.

It seemed simple enough but it was something that I had been putting off for far too long.  I had been retired for nine years.  The lifestyle that I lead in the years leading up to my retirement was anything but healthy.  Too many years of fast food, smoking, lack of exercise, high stress and little, if any, physical exercise resulted in high blood pressure, lack of energy and a substantial gain of weight.

Every year following retirement, I made new years’ resolutions to lose weight and get back into shape.  However, there was a major gulf between intentions and results.  Every year I gained more weight and was fast approaching the point where I felt that I had lost control.  Even though I had an academic background in physical education and a very supportive wife who is extremely knowledgeable in nutrition and exercise, I simply could not maintain the commitment to do what had to be done.  There had been flashes of diet success which was quickly followed by increased weight gain.  The cycle did not hold out much hope for success.

I realized that I needed additional help and support.

The information that I received as a result of that first assessment was extremely sobering.  My weight was almost 270 pounds – which wouldn’t have been that bad if I were 6’9” rather than 6’2”.  My cardiovascular capacity was very low, my flexibility was limited and my strength was declining.  I looked like and moved like an old man.

Leslie assigned my file to Ori Haripko.  He is an extremely capable young man who has been with me for the last three months as my trainer.  Initially, we met twice a week.  However, for the last month, due to my fanatical devotion to golf, we meet once a week.  His knowledge of his craft is outstanding.  He quickly helped me identify my short and long term goals and, using that developed a program that has been incredibly successful.

As of my last assessment which marked three complete months with Ori I essentially met my initial goals.

MY TOTAL WEIGHT LOSS AFTER THREE MONTHS IS 35 POUNDS, I HAVE LOST A TOTAL OF 21 INCHES FROM MY BODY AND MY ENERGY LEVEL HAS INCREASED TREMENDOUSLY!!!

Ori has convinced me that I can accomplish anything that I want.  My goals have changed. I am committed to reach my new goals of 210 POUNDS and a 36 INCH WAIST by the end of the year.  Further, I am committed to maintain that loss through a fundamental change in life style.

It has been a wonderful first stage on my personal journey.  It has not been easy.  I am at the gym 6 days a week – 3 days of cardiovascular work and 3 days of weight training.  Each session takes about 1-2 hours.  I have fundamentally changed my diet – no more fried foods.  I am not on a diet!! I have realized that diets are simply fads that do not have any long term hope of success.  What a person has to do is commit to a lifestyle change.  Portion control and good food choices do result in long term success.

I read recently that, as a person ages, in order to maximize himself he must commit in three areas.  He must maintain and expand his social contacts.  He must continue to grow intellectually.  He must take care of himself physically.

MY JOB NOW IS TO TAKE CARE OF MYSELF.  IF I DO NOT DO THIS, I AM SHOWING DISRESPECT TO NOT ONLY MYSELF, BUT THOSE WHO LOVE ME.

What I have done and will continue to do is the most selfish and selfless act of my life.

PHOENIX FITNESS         THANK YOU

KEN WATERS

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