Winston Salem WellnessWinston Salem Wellness – Winston Salem Health Promotion

So, what is cardiovascular exercise, you ask? It’s a term we often hear, but not everyone knows just what it means. Cardiovascular exercise is any type of exercise that increases the workload of the heart and lungs. The most common forms of cardio are walking, jogging and running. Another term for cardiovascular exercise is aerobic exercise.

So, why’s it so important? There are many physical benefits to cardiovascular exercise. They include reduced risk of heart disease, improved heart function, improved cholesterol levels and reduced risk of osteoporosis. Those are some pretty impressive benefits if you ask me. to get the benefits previously mentioned from your cardio workout, it’s important for you to sustain your workout for at least 20 minutes with 30 being ideal and do 3 to 4 sessions a week.

Obviously, it’s also important for you to challenge yourself. A good cardiovascular workout should definitely elevate your heart rate. One easy way to test if you are working hard enough is the talk test. Simply say a sentence in the middle of your workout; if you are too winded then you are overdoing it. Likewise, if it’s easy to talk than kick it up a notch!

If your looking to loose some unwanted pounds, cardiovascular activity is the way to go as it burns calories and fat.

A very effective way to improve your cardiovascular system and burn fat and calories is to interval train. The theory behind interval training is to alter the level of intensity during the workout. A great example of cardiovascular interval training is the run/walk workout. Start by walking at a pace that challenges you, than go into a jog or run, then back to walking, than back to jogging or running and so on for 30 minutes (or more depending on your fitness level). Beginners should start out with walking segments being 5 minutes and jogging segments being 1 minute. As your fitness level improves, shorten the walking segments and increase the jogging segments. This way you are always working towards the goal of improving your cardiovascular fitness level. Interval training can also be taken into the gym and done on a treadmill, bike, elliptical or cross-trainer. Simply vary the resistance and or speed on your machine of choice to increase and then decrease the workload.

Walking and jogging are by far the most popular types of cardiovascular exercise. A reason may be because it’s so accessible. It is a simple as walking out your front door. Proper shoes is very important. Spend as much as you are able to afford on a good pair of shoes, as support and cushioning are very important to keep you from getting sidelined with an injury. Beginners, remember to start out gradually. Runners are not born overnight and doing too much too soon is another leading cause of injury. Provide your body time to adapt to the new demands of a walking or jogging routine.

Another great way to get your cardio in is to take a group fitness class. Group fitness is very well-liked at many gyms. I think there are several reasons for this. First of all, group fitness classes are very motivating! The music, the people, the energy, the fun! Secondly, because you are being led through your workout, there is no need for you to plan what you’re going to do that day. Thirdly, as long as you are taking a specialist group fitness class, you know you are exercising correctly and getting a safe, effective, and thorough workout. What could be better than that?

So, think about where you are at with your cardiovascular fitness. What improvements need to be made? How will you go about it? Be sure to put a plan into place and get moving, You will be happy you did!

Most people hear the phrase ‘boot camp’ and picture camouflage gear, screaming trainers and combat moves at the early hours of the morning. But now there are a range of options in group fitness to suit people of all ages and fitness levels. For those of you considering a bootcamp to kick start your fitness regime, here are some tips on what to consider.

Understand your Goals

The most common goal is to lose weight but other motivators can be to improve self confidence, kick start a fitness routine or meet new people. Whatever your personal motivation, it is important to keep this in mind when you are selecting  your fitness provider. If you don’t get the impression that it will be a fun and positive experience for you, then it is probably worth looking at other options.

Timing and Location

Make it easy on yourself. If it is too hard to get there or creates stress in other parts of your life, then it is probably not the right program for you. By picking  a time and location that can easily fit into your routine, you immediately eliminate your barriers to regular exercise. After all, exercise is supposed to be fun, not another source of stress in your life.

Pick your Preferred Training Technique

As I mentioned in the introduction, group fitness is not all about being yelled at. The new direction in group fitness means that:

•  Not all group fitness providers will yell at you to ‘motivate’ you

•  There are alternatives to running around at the crack of dawn

•  Not all group fitness classes are the same

The important thing is to take a good look at your trainers qualifications, experience and fitness philosophy. If you think that it will work for you then go for it. Group fitness can be a really positive experience in a great social environment, so take the time to find a provider that fits your needs.

Evaluate the Price

In terms of price, group fitness is basically a compromise between a gym membership and a personal trainer. to make certain you are getting value for money, ask about the maximum number of participants per trainer, membership options and flexible fee structures. You can get great value from group fitness as it provides a blend of personal attention with a structured approach to managing your fitness and builds a stronger sense of accountability as to whether you go or not, that a gym simply cannot offer.

So, when it comes to group fitness take the time to make certain You will get what you want from the experience. It can be lots of fun if you find an environment and trainer that is right for you. You will be feeling fitter and fabulous before you know it and you might even make a few friends along the way!

The barbells aerobics trend is sweeping the nation in order to satisfy both the fitness needs and wants of thousands of Americans, just like you. What exactly does a Barbells aerobics class do for you? In brief, this method of working out makes your body strong and toned, all over. The best part is that this total body fitness class is very simple, making it easily accessible to beginners and fitness buffs alike.

Time is of The Essence

If there is one common denominator in modern day American life, it is a lack of time. People have large workloads, busy family lives and many day-to-day obligations to fulfill. How can anyone carve out the necessary time to give their bodies the attention they deserve? Barbells aerobics classes meet on average2 times a week and last anywhere from 45-60 minutes. They are targeted, succinct and no-nonsense. As busy as life can be, most everyone can spare around 2 hours total per week to have the body they desire.

Fast Results are Non-Negotiable

Whoever willing to commit to a fitness regimen does so with a desire to see results. These days, those results had better show up fast or it is no deal. Well, have no fear. Fitness experts across the board agree that Barbells aerobics is the fastest way on the planet to get in shape. In each session, muscle groups throughout the body are targeted and systematically strengthened. This tones your whole body, in one fell swoop. Because of the intensive nature of each class, it is important to give your body a chance to rest in between classes. With a starting requirement of only 2 classes per week, it should be very easy to adequately space out your classes over the span of any given week.

Support is Crucial

How many times have you joined a gym, only to stop going after a week or two? If you are like most people, you have done it at least once. Much of the reason for this early resignation syndrome has its roots in frustration and lack of support. Without the assistance of a personal trainer it is difficult to know which exercises to do and how long to do them. It’s also very difficult to push yourself to your full potential if you are working out alone. Barbells group fitness classes solve this problem by placing you in a supportive group of fellow students, under the leadership of a motivating teacher. Class routines are choreographed ahead of time and all participants in the class are talked through from start to finish. Often, barbells classes are accompanied by upbeat music to help students push through to the satisfying conclusion of each work out session. The result is a class of individuals who are both motivated and supported to reach their personal fitness goals.

Many people rarely consider the need for specialist aerobics instructor liability insurance. It makes sense, however, that in our litigious society precautions should be taken to ensure that those who choose to earn their living as a fitness instructor are protected against legal damages, whether the charges are warranted or not. Most insurance businesses will cover actual fitness facilities as well as their workers up to a certain limit and under certain conditions; however it may be only the lowest coverage possible with certain exclusions and conditions. If you are an independent fitness instructor, or even working full time for a fitness facility, it is crucial that you consider protecting yourself with a aerobics instructor liability insurance policy.

What is Aerobics Instructor Liability Insurance?

Group fitness instructor liability insurance protects fitness instructors against damages incurred or legal actions brought about by claimants therefore of the instructors training duties.

Common reasons for litigation against instructors include:

• Muscle injuries

• Joint injuries

• Back injuries

• Broken bones

• Bruised bones

Most aerobics instructor liability insurance policies will cover the common causes or hazards that can occur during training and result in the losses mentioned above. Common claims include:

• Injury therefore of poor supervision

• Injury therefore of poor training technique and education

• Injury therefore of overtraining

• Injury therefore of lack of adequate stretching or cool down periods

People can also claim mental damages, stress, or humiliation. For this reason it is extremely important that your aerobics instructor liability insurance policy gives you the most specific and comprehensive coverage possible. Although certain endorsements (additional coverage) may add to the total premium that you pay each year, in the end it will be well worth it. Too many frivolous lawsuits are settled in favor of the plaintiff to warrant gambling with your coverage amounts and limits.

Limits of Coverage

As for the limits of coverage, most insurance corporations will offer a basic policy with an aggregate limit of $500,000, $1,000,000 or $2,000,000. They could also have a per occurrence limit that is significantly less than the total policy limit. It is important to understand this distinction because if your policy limit is $1,000,000 but your per occurrence limit is only $100,000, this means you are responsible for compensating any monies owed to the other party that exceed the $100,000 limit. For example, if the judgment against you is $150,000 and the per occurrence limit is $100,000, You will be responsible for compensating the remaining $50,000 out of pocket. If you do not have the $50,000 in cash or savings immediately available for payment, wage garnishment and even asset liquidation can occur.

Conclusion

When considering a aerobics instructor liability insurance policy, remember that it’s always best to be over insured and not need it than to be underinsured and end up with a big debt that You will have to end compensating for the rest of your life.

ust about every college student knows that avoiding the dreaded Freshman 15 sometimes seems impossible. Students are embarking on an entirely new lifestyle – one combined with cafeterias filled with greasy food, numerous hours spent behind the computer and much less time spent exercising. While gaining the Freshmen 15 might be a challenge, there are some strategies to help you avoid them for as long as possible.

Walk to Class

Most large college campuses offer inter-campus bus service to help transport students from one side of the campus to the other. It’s essential if you are going to keep your weight down that you avoid these shuttles at all costs. Often times, it’s very easy to jump on the bus if the time is short between two classes at opposite ends of the campus.

Keep in mind that most campuses are less than half a mile in diameter. Walking at a rapid pace, your rate should be somewhere around 15 minutes per mile. Thus, it should take you no more than 10 minutes, maximum, to make it from one side of campus to the next. Most classes have at least a 15-minute window in between the finish and start times. However, if you have any doubt about making the time, do a practice walk on a day when you do not have to make it by the time the bell rings.

Grab a Gym? Buddy

Grab a buddy to take to the gym. Working out with a buddy will motivate you to go to the gym regularly and it will be fun to challenge each other to keep the gym dates as the course load and social life becomes busier. Be sure you have a gym buddy that is equally as motivated as you so that you do not end up losing your motivation.

Many college gyms offer aerobics classes in addition to traditional gym workout facilities. If you find that you regular routine needs a jump-start to keep you motivated, become a member of  class or two that you have never taken before. The challenge of trying something new can help you keep your interest level in exercise high.

Join a Club

Club sports are very popular on college campuses. If you played a sport in high school, then chances are good that You will be able to find the sport in a club or intramural team in college. If you did not play a sport but would like to get active, then join the running or hiking club. For a complete list of clubs on your campus, contact your local student activities office or school gym. You could be surprised by how many fun groups there are on your campus.

Pick Salads

Many freshmen gain their weight in the cafeterias. For the first time in your life, You will be offered limitless amounts of food. Most cafeterias serve just about any food that you could possibly imagine. However, in order to maintain a healthy diet, it’s important that you avoid high-fat, calorie rich foods, such as the ever-present grilled cheese sandwiches, pizza and pastas. Opt instead for a gourmet salad, complete with turkey slices and nuts. You’ll be amazed by how much better You will feel when you treat your body right.

You have made a commitment, joined a gym and you’re eager to get the ball rolling on your new exercise routine. Hold up – not so fast! As much as you want to dive in head first, you need to take baby steps and take it slowly at first. Your body will thank you later by helping to prevent any possibility of an injury from occurring. Know your body’s limitations and listen to it when it is telling you something.

If you typically have had knee or back problems avoid harsh exercises that strain those areas. You must acknowledge your weaknesses and strengths and tailor your exercise program to meet those requirements. Men tend to do better with activities focusing on weight lifting and nautilus machines, whereas women excel with exercises that incorporate more diagonal planes of motion such as Pilates, yoga, or spin. Women are at greater risk for ACL injuries. The ACL is the ligament that holds the knee bone in place. Therefore, women should be more cautious when participating in quick leg movement sports such as skiing, basketball and tennis, for example.

Another option would be to pay a personal trainer to show you the correct alignment and exercises for your body type and fitness goals. Make certain he or she doesn’t push you too hard keeping your age factor and history in mind. On that note, make certain to practice age appropriate exercises to avoid any physical pains. I cannot stress the importance of warming up enough, to give your muscles sufficient time to prepare for the stress it is about to endure. If you’re sore, take time to rest, as overuse and repetition will set you up for injuries such as shin splints, tendonitis, and constant muscle aches.

If you are in a aerobics class, don’t always listen to the instructor or mimic what everyone else is doing. If you don’t feel comfortable with any part of the class whether it is the equipment or the physical moves themselves, sit it out or walk out. Don’t feel rude or guilty – simply tell them you don’t feel well, end of story. It’s you who’s to live with your body for the rest of your life, not them.

If you are serious about committing yourself to long-term weight loss, then You will most likely find that devoting part of your schedule to maintaining a strict exercise and diet can severely affect your social life. Not only are you at risk for becoming a social outcast if you closely monitor your food intake at public events such as a dinner party, but you also risk alienating your close friends if you being spending an inordinate amount of time exercising.

As with all great things, it is important that you find a balance between your desire to exercise and your desire to spend time with friends. While one activity should not adversely impact the other, it is sometimes difficult to draw the line, especially in the starting of a new weight-loss routine.

Here are some tips to help you maintain an active social life while simultaneously sustaining a measurable weight loss:

Train Together

Grab a Buddy and set a goal together. You and a friend can train together for a local race, such as a 10K or even a marathon. By having a goal set, you and your friend will have a set deadline for working out. The deadline will likely inspire you to take your workout routine seriously.

Also, when you work out with a Buddy, You will be building your bond while at the same time building your body. When the race is over, You will not only have a slimmer body and the satisfaction of having completed a race, but You will also have a closer friend.

Become a member of Team

Sports teams are a great way to meet new people or to spend time with people you already know in a relaxed, competitive environment. Be certain to look around for athletic teams in your area, such as softball, Frisbee, kickball or tennis. If you do not play a sport, then join a running or canoeing club.

You will find that getting out and playing a sport will help you to feel better about yourself, especially if you do not enjoy working out. When playing sports with others, there is a tendency to forget that you are working out. Instead, you are too busy enjoying the game. Most adult athletic leagues also have post-practice happy hours at a local pub.

Head to the Park

Grab a group of Buddies and head off to the park for an afternoon of Frisbee. You and your friends will enjoy the sunshine, camaraderie and athleticism of a fun game.

If you live near the mountains or a walking trail, then gather a group together for a small hike. You will find that the more fun activities you can share with your friends, the closer and more athletic your entire group will become. Go ahead – be a leader.

Become a member of Class

Participating in a aerobics class is a great way to stay motivated, work your body into shape, and meet new people. If you are a member of a gym, then get your hands on an updated schedule of classes and enroll in one that you think fits your needs. If you are not a member of a gym, then find a local Yoga or athletic studio that appeals to you.

Training to develop abs is one of the most misunderstood fitness concepts. Here are the top five myths about building abs:

1)You can “spot reduce” the fat on your abs by doing more sets and/or harder exercises.

Regardless of the number of crunches or more advanced ab exercises you do You will not get rid of the fat on your abdominals alone. When you do crunches you are working the ab muscles under the fat. Most ab exercises burn few calories and these few calories do not just come off your ab fat. The energy burned comes off equally from every fat cell in your body.

2)You don’t need to watch what you eat.

Diet is the first and foremost factor in trying to get a six pack. You must acheive a very low percentage of body fat to see your ab muscles from under the fat layer. Ab exercises burn few calories so you must adhere to a fat burning, muscle building workout routine on a regular basis.

3)You must work your abdominals everday and for a long duration.

Your abs should be worked out just like every other muscle group. Three times a week for 10-15 minutes is plenty. Working your abs for 30-40 minutes does not effectively build your abs. Group fitness classes called “Ab Burner” or “Abs of Steel” which do continuous abs for 30 minutes are also a waste of time.

4) TV commercials or magazine ads can will help you get that six pack.

There are dozens of home ab machines that make superior ab claims. Most of these have been tested and studies found the regular moves like crunches, oblique cross overs and reverse curls were much more effective. Even health club? have some ab machines that can’t hold a candle to the more regular exercises.

5)Form is not important as long as you do millions of reps.

It is important to do all reps with good form. Think quality, not quantity. Avoid full sit ups and too many crunches as both can injure the lower back.

In summary, think great nutrition, low percentage of body fat, quality over quantity, work the abdominals only a few times a week for a short time, avoid ab machines and follow an overall mass gaining, fat losing exercise program.

You know you need to be physically active to reduce the risk of chronic disease, stress, body fat and improve your overall quality of life. Unfortunately, it’s easy to get mixed up in the “how much”, “how to” sort of thinking and take no action. Here is a few keys to get you into an active lifestyle:

• Be certain to set Objectives. You will stay more motivated if you set goals. Identify what you want to accomplish and what steps you need take. Write them down and refer to them often. Pick both short term goals (increase exercise by five minutes each week) and long term goals (lose fifty lbs). Objectives ought to be reasonable or you may set yourself up for failure which often leads to quitting your fitness program.

• Create a Reward System. Some individuals stay motivated intrinsically but others benefit from external rewards. Don’t be afraid to treat yourself if you’d a great workout or lost a couple of lbs.

• Partner-up. Studies have shown that working out with a spouse, friend or group can increase commitment to exercise. Find friends who like to do the same things you do or enroll in a aerobics class. Your dog can also be a great fitness companion for regular walks and jogs.

• Learn. The more you know about staying fit the more You will benefit and enjoy it. Do a little reading- the internet is full if free fitness sites- and use your brain cells to pump up your body.

• Inspiration. Music can add a little motivation to anyone’s workout and it helps make the time go faster. Exercise videos can add variety to your program and introduce you to new types of exercise.

• Use the 90%/10% Rule. Don’t try to be perfect. If you get your workouts done well 90% of the time that’s good enough.

• Crosstrain. Crosstraining means performing a variety of activities. It’s great for your overall fitness level and relieves boredom.

Most importantly, choose exercises you enjoy. There’s a world of fitness adventure out there for everone. Find out what it is for you and once started, that’s when the fun begins.

Fitness is a state of the human body that allows it to function up to its full potential. It’s the ability to do regular jobs without any strain, while being alert and energetic enough to endure any stressful activities. It’s basically a condition wherein, all the major parts of the body, heart, lungs, kidneys, liver, bones and muscles are in proper working condition. There are four aspects related to fitness: cardiorespiratory endurance, muscular strength, and muscular endurance and flexibility. Exercise plans are the path to having a healthy body. They are the perfect way to incorporate exercise into the daily routine. Exercise plans, when followed religiously, are a remarkable way to counter several diseases, even in old age. Exercise plans need a lot of commitment and hard work.

There are several stages in incorporating a workout planinto your daily routine. The first thing is to check your present medical condition to determine what kind of a program would suit you. This requires a basic health check up of blood pressure, diabetes-check, and a full work over for any suspected diseases, and past injuries. Also, consider your family history. Are you prone to heart attacks, strokes, arthritis, and other ailments? A major aspect in physical fitness is the body’s composition, which indicates the makeup of the body in terms of the ratio of lean mass to fat mass. Lean mass is comprised of muscle, bone, crucial tissue and organs. Fat is fat.

Exercise plans take all these physical conditions of the person into account. The ideal exercise regime for a person will suit his/her body kind. This is also contingent upon one’s objective be it weight loss, physical strength, or others. Exercise plans are composed of several kinds of activities such as: group fitness, aquatic exercises, golf, walking, skipping, jogging, swimming, bicycling, running, skiing, or playing sports like tennis and squash.

Fitness program should be chosen to suit your fitness level. They should be enjoyable, with realistic goals, and ought to fit well with your lifestyle. Some people might not see immediate results. Depending on the program as well as their body type results may vary. However, patience is very important. Selecting more than one type of exercise would also make it interesting. You can opt for an instructor for special kinds of exercise programs or for group fitness programs. People with disabilities need to follow exercise programs consistently.

There are many specialist fitness center? that have sophisticated equipment to suit all kinds of people and their fitness needs. These centers have specialists and medical specialists who’d be able to offer advice about the best kind of fitness program to take up. They provide personalized workout routines, nutrition plans, fitness trainers, and expert guidance to make the results last.