Positive Effects

• Lose weight by burning extra calories every day

• Reduce your waist size

• Reduce your risk of diseases related to obesity

• Reduce risk of injury

• Develop stronger bones

• Tighten skin to prevent sagging

• Decrease your BMI

All it takes to supercharge your workout is doing some form of resistance training 20 minutes 3 times a week.  Resistance training is effective at burning fat and calories, building muscle and melting inches.

The after burn and healing of the stretched muscle is what makes resistance training effective at increasing the metabolism to burn more calories and build muscles mass.  For each pound of muscle you add, you’ll burn an additional 50 calories per day.  Yippee!

Some examples of resistance training would be water aerobics, (just a few more weeks to goL) using the big red ball, circuit training, using our hand weights, and using your own body weight. (Push upsJ)

WE ARE GOING TO LOSE 5 LBS. OF MUSCLE EVERY DECADE AFTER AGE 30.  YIKES!

But the good news is with strength training we can slow down or even reverse the aging process by building muscle mass and strength.

It’s been shown to build bone, and thus helping to prevent osteoporosis.  There also is some evidence that resistance exercises help lower high blood pressure.

It’s never too late to start training.  In one study of elderly men and women, with the average age of 87, who lifted weights 3 times per week for 10 weeks their strength has increased by 113%!!!!  This improvement enabled them to walk faster (12% faster than before the study), climb 28% more stairs, and increased the size of their thigh muscles by 2.5%.

Target Fit  

 (Resistance training at its best)

Mondays at the Rec 5:00-5:45pm

A refreshing mind-body workout

Pilates gets your mind in tune with your body. By emphasizing proper breathing, correct spinal and pelvic alignment, and complete concentration on smooth, flowing movement, you become acutely aware of how your body feels, where it is in space, and how to control its movement. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.

Build strength without "bulking up" - gain long, lean muscles and flexibility

Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

Develop a strong core - flat abdominals and a strong back       

Pilates exercises develop a strong "core," or center of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

Create an evenly conditioned body and prevent sports injuries

In conventional workouts, weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease and less chance of injury.

Learn efficient patterns of motion

Pilate’s exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.

Be confident and safe

No other exercise system is so gentle to your body while giving it a challenging workout. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.  

And be challenged

Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to the advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves. 

Tuesdays at 7:15pm-8pm starting the 23rd of Sept. 

Yoga for Everyone

Most people know that the practice of yoga makes the body flexible and strong.  It’s also well known that yoga improves the respiratory, circulatory, hormonal and digestive systems.  Yoga also brings emotional stability and clarity of mind, but that’s only the beginning of the journey to self-realization, which is the ultimate goal of yoga.

With any good proper exercise our joints, muscles, ligaments and tendons are lubricated with the increase in circulation and flexibility. With yogic exercise we can’t compare it to any other system of exercise due to its complete overhauling of the entire being.

Yoga exercise first focuses on the health of the spine.  By maintaining the spine’s flexibility and strength through proper exercise, circulation is increased; the nerves are ensured their supply of nutrients and oxygen.

The Asanas (or postures) also affect the deeper and more subtle parts of the body.  The internal organs receive massage and stimulation through the various movements and are toned into functioning more efficiently.  As yoga postures are always practiced with deep breathing, relaxation, and concentration, the Asanas also help to develop mental control.

Proper breathing connects the body to its battery, the Solar Plexus, where tremendous potential energy is stored.  When made aware through specific Yoga breathing techniques, this energy is released for physical and mental rejuvenation.  By far the most important benefit of good breathing is concentrating the nerve energy, which increases our vital energy level.  Control will ultimately lead to control of the mind.

Proper relaxation cools down our bodies. Relaxation also is nature’s way of recharging our body.  When the body and mind are continually overworked, their efficiency diminishes.  In order to regulate and balance the work of the body and mind, it is necessary to learn to economize the energy produced by our body, which in the main purpose of learning how to relax.

Yoga can add a new depth to any fitness routine, because the emphasis in Yoga is not solely on physical conditioning.  When most people exercise, they think about something else, when Yoga becomes part of your routine, you’ll find not only physical conditioning but also concentration, strength, stamina, and enjoyment.

Try it for yourself…

Mondays at 7-8pm & Wednesdays at 6:45-7:45pm
Fremont Rec Center

419-334-5906 ext.49