Fitness Tips

There are advantages to strength training and aerobic workouts however for best results a combination of both is a must!

• If you are a woman do not be afraid of strength training.  You will NOT bulk up (unless you are really trying to).  Resistance training is easy to start.  With professional guidance and direction, you can learn how to train properly to avoid injury and obtain optimum results.
• Focus on correct form to avoid injury AND it is important to work with the correct weights for you.
• When working a specific muscle you must concentrate on that muscle and do not allow your other muscle groups to assist with the exercise.
• Did you know that how long you rest between sets is important.  The rest time should be longer if you are trying to build muscle.  To achieve muscle endurance, leaner, sculpted muscles the rest time should be shorter.
• Stretching is a range of motion that involves increasing the extension of muscles, tendons and ligaments.   Stretching and flexibility are important aspects of good physical fitness.
• When working out on cardio equipment do not lean heavily on the handrails as this will reduce the amount of calories that you burn!
• Your fitness routine needs to be changed every so often to avoid a workout plateau.  Total body workouts include: cardiovascular exercise, strength training (both upper and lower body) and stretching and flexibility.

Did you know that Weight Training and Aerobics Reduce Whole-Body Inflammation?  Inflammation is a biological response to cell stresses from germs, destructive chemicals and trauma.  Physical inactivity and poor diet creates a biochemical environment in the body that harms cells and promotes inflammation.  Chronic inflammation is linked to blood vessel disease that can trigger heart attack and stroke.  

C-reactive protein is an important chemical marker of whole-body inflammation.  A study from Louisiana State University found that a 12-week program consisting of aerobics and resistance exercise reduced C-reactive protein levels and increased aerobic capacity and strength.  Inflammation increases the risk of heart disease.  The study showed that exercise could reduce inflammation in healthy adults and might reduce the risk of heart attacks and disease.  (Medicine Science Sports Exercise, 39:1714-1719,2007)
 
For a personalized training program with comprehensive guidance and directions check out the variety of programs that HotFlex has to offer.  A variety of 12-week programs are available from the Basic, Moderate, Elite or Accelerated Weight Loss.  Follow one woman's story as she completes a 12-week program.