Core-Condition.com » Q & A

I’m at the gym all the time doing cardio, but am not seeing many results…why?

Michelle — Mon, 22 Feb 2010 00:09:33 +0000

This is a question I get a lot from clients and others in the gym and is a very common mistake made when people are trying to lose weight. Many people who set out on a new weight loss/fitness regimen think that doing long cardiovascular workouts will result in loss of pounds and a better body. This statement is partially true; however, there are two questions I would ask:

1.) how hard are your cardiovascular workouts? how do you monitor your intensity throughout the workout??

2.) have you encorporated any strength training into your workouts?

When doing cardiovascular workouts, it is important to monitor your heart rate and train your body in the right heart rate zone to meet your individual goals. (see Monitor your heart rate to get the most out your workout in Quick Tips Section.)

Especially with women, strength training seems to be very intimidating and has a stigma that if you lift weights you will get “big and bulky”. This is not true if done correctly. The more muscle mass a person has, the higher their resting metabolic rate is, meaning they will burn more calories per day even at an active and a resting state. Encorporating weight training 2 to 3 times per week into your workout routine will allow you to build muscle, in turn, increasing your total body strength and resting metabolic rate. This will allow you to reach goals faster and help with getting that ’tightened and toned’ body everybody strives for. It is a good idea to consult a fitness professional when beginning a strength training routine to avoid injury and ensure you are performing the right exercises for your body specifically.

So for better results check your cardio workouts and try adding strength training into your fitness routine.

What is a Calorie?

Michelle — Sun, 21 Feb 2010 23:12:52 +0000

Most people have heard the word calorie before, but very few actually know exactley what a calorie is. In the health and nutrition world, a calorie is the potential energy in food and the amount of energy the body uses, according to the American Dietetic Association’s Complete Food and Nutrition Guide. Calories are found in carbohydrates, fats, and proteins and when the body digests them they release nutrients into the bloodstream, which are converted to either glucose or blood sugar. Any nutrients the body does not need to use right away for energy are stored as body fat, whether they are carbohydrates, fats, or proteins.

The average person should aim to eat approximatley 2,000 calories per day for women and around 2,500 calories per day for men; however, this will vary greatly depending on activity level and lifestyle. People looking to lose weight should aim to take in less calories than they burn per day, because one pound of body fat equals 3,500 calories.

Try starting a food journal and write down everything you eat in a day and calculate how many calories you are intaking per day. It’ll be interesting to see how your calorie intake compares to the recommended norms.

Food for Thought

Eating a slice of cake containing 500 calories will take approximatley one hour of cardiovascular exercise to burn off. Perhaps if you know your are going out for a big dinner, try and reduce the amount of calories you consume earlier in the day to allow for more calories at dinner. This does not mean to starve yourself because you will be so hungery at dinner you will most likely overeat, but opt for healthier lower calorie foods for breakfast, lunch, and snacks.

Why Should I Hire a Personal Trainer?

Michelle — Sun, 07 Feb 2010 07:40:45 +0000

Many people have the desire to become more fit than they currently are; however, the main thing they are lacking is motivation and commitment. Working with a qualified personal trainer provides you with motivation and support to accomplish your personal fitness goals as well as the guidance and knowledge of the most effective way to accomplish them.

Anyone Can Benefit From Personal Training, whether you are an athlete or someone who is experienced in the weight room. Working with a personal trainer will offer new and challenging exercises, new workout routines, and push you to the next level of strength and fitness to be the step above your competition.

If you are lacking weight room experience a personal trainer will help guide you through your bodies first stages of change and provide you with education regarding nutrition, frequency of work outs, purpose of exercises, and benefits of fitness.

Having personal training appointments regularly provides a “no-excuses” approach towards improving your fitness level. A trainer has invested time into helping you reach your fitness goals; therefore, you wont able to tell yourself that you do not have enough time or energy to work out and this allows for that extra motivation many people need.

Book an assessment and try it out, there is no time like the present to begin the journey to the new you!!!

Why CORE Conditioning?

Michelle — Sat, 09 Jan 2010 23:21:35 +0000

CORE (‘Kor): “the central, innermost, or most essential part of anything” www.dictionary.com

The CORE is the foundation of the body and essential to optimal sports performance and injury prevention. We take this statement into everyday life with CORE Conditioning because following a regular fitness routine becomes the CORE behind promoting optimal quality of life and long-lasting health. The CORE muscles are the essence, supporting all movements of the body by combining to stabilize the spine, pelvis, and shoulders to create a solid backbone to generate optimal force. This theory applies to life because maintaining a strong CORE (healthy lifestyle) sets the groundwork for enabling you to reach your full potential in work, sports, relationships, or wherever the journey of life may take you.