By: Kevin Guardado NSCA-CPT
It is obvious how tremendous the effects of exercise has on the human body, but even more intriguing is its effects on the mind. For one, it does a great job of clearing the mind of the day’s stresses especially if your program requires a great deal of mental concentration and focus, like all good programs should. “Exercise is the best thing you can do for your brain,” says Margery Rosen, a freelance writer specializing in health and psychology, “ Yes, brain volume shrinks slightly as we age, but the brain continues to make new neurons and fine-tunes neural connections as long as we live”.
Put very simply, exercise boosts the flow of blood to the brain. The increased circulation of blood to the brain allows the transport of oxygen and other critical nutrients and the removal of waste. The increased blood flow releases a chemical (BDNF) that stimulates the formation of new neurons in the hippocampus, a part of the brain responsible for short and long term memory, learning, and the ability to plan and make decisions. BDNF also repairs cell damage and strengthens synapses or neural connections. The hippocampus typically shrinks by 0.5 percent each year starting as early as 40, along with other forms of cognitive and neuromuscular decline.
Exercise, along with a good diet and a balanced lifestyle, is the ONLY thing that can safely and effectively slow down the process of aging and even reverse it! Even if you started in late adulthood, you can start to see its effects a few months after starting a program. Your ability to adopt exercise as a part of your lifestyle and stay consistent with it is the only way to feel youthful, sharp and healthy, regardless of age. Start with a master plan of 150 minutes a week, or five 30 minute sessions, alternating aerobic and resistance training. Even just walking 30 minutes a day, 5 days a week can significantly improve your health as well as get your body used to a permanent exercise routine. The key is to start with something you can handle for the long-term. Stay strong!
For more information on health and exercise or for a free consultation, stop by Fitness Results or give us a call at 909-608-1780.
Kevin Guardado NSCA-CPT
If you haven’t heard of Kangoo Jump Shoes, and your training has been falling a little flat, then you may want to jump start your new training program with one of the biggest breakthroughs in fitness. Kangoo Jumps are relatively new here in the States and they’re starting to get a big amount of traction with its many uses and benefits. Originally redesigned by Swiss entrepreneur Denis Naville, Kangoo Jumps provide a comfortable, challenging and fun way to work out! There are a lot of benefits that the Kangoo Jumps have to offer, such as improving cardiovascular health with maintain lean muscle mass, increased joint protection and injury prevention. These are some of the major ones, all of which have scientific research to back its claims. Additional information can be found at their website (http://www.kangoo-jumps.com/).
Due to the nature of their design, Kangoos encourage proper posture and joint alignment in order to maintain balance and coordination. In order to land properly, the jump shoes assures ideal posture by forcing your foot placement to be in the best possible angle, which is directly under the pelvic girdle. Properties that are identified as “Proprioceptive” is necessary to assure proper balance. Proprioceptive activity is defined as stimulating the spine and harmonizing all of the mechanoreceptors located in your extremity. Kangoo Jumps assure that optimum “balance” occurs in a safe and effective manner for individuals of all ages and activity levels.
For those trying to build lean muscle mass while keeping your body fat levels low, Kangoo Jumps work exceptionally well because they provide an increased G-Force (gravitational load) up to 4 times your body weight on your muscles, joints and bones. This means it stimulates muscular growth, which is the only aerobic exercise to do that. N.A.S.A. does a lot of research when it comes to maintaining or improving lean muscle mass. Within only 2 weeks of stay in outer space, astronauts lose as much as 15% of their bone and muscle mass, as a result of the absence of gravity. Consequently, N.A.S.A. had to investigate how to reverse the process. Finally their studies came to the conclusion that “rebound exercise is the most effective and efficient form of exercise ever devised by man!” This of course is an extremely strong statement, and a copy of their study can be found here.
Kangoo Jumps provide joint and impact protection due to its rebounding springs. With their patented Impact Protection System, Kangoos reduce up to 80% of impact which can save your hips, knees and ankles from the constant wear and tear from jogging, running, jumping and other high-impact activities. They also play a huge factor in rehabilitation and injury prevention. It limits the risk of aggravating joint damage from overuse injuries, allowing you to work out more frequently with less limitations. It also is proven to increase bone and muscle density, and strengthens tissue around the joints.
Another important benefit that the Kangoo Jumps provide are its effect on the lymphatic system. The lymphatic system circulates fluid between our cells, working to regulate metabolism, remove harmful toxins and reacting to an immune response. Since it doesn’t require the heart to pump its fluid, it requires our movements, circulation and breathing to move the fluid throughout our body. If we don’t move, the toxins accumulate in our bodies and poisons our cells. After a while, the lymph fluid crystalizes into cellulite, which as we all know is very hard to remove. Rebound exercise such as the Kangoos work to recirculate the lymphatic system due to its constant up and down movements. Due to its recirculation it can now regulate metabolism more efficiently, which will burn extra calories throughout the day and put your metabolism back into balance.
The best part of it all is that Kangoo Jumps are extremely fun and addicting, making it that much easier to get in shape and keep the weight off. These are just a few of its major benefits, but all of this means nothing unless you try it out for yourself. Visit the Fitness Results website for additional info on our Kangoo Jump Classes that we offer as well as pricing for your own pair of Kangoo Jump Shoes! Have fun getting fit!
I wanted to let you know that Fitness Results of Upland, CA will be hosting a TRX Rip Training Course that will provide Continuing Education Credits and will show you how to incorporate a range of TRX strength and flexibility exercises.
This course will really help you create innovative and fun classes that can work for all fitness levels!
All the information about the class is on the following link trxtraining.com/education.
The class is on 7/21/2013 from 9:00 AM – 5:00 PM. The location is at 1842 W. 11th Street, #G & H. Upland, CA 91784
Don’t forget attendees receive discounts on TRX’s, Educational DVD’s and Guides!
I look forward to seeing all of you there!
Yours in health and fitness,
By: Yvette Patterson
….And the wait is now over! We are beyond excited to welcome you to our new Fitness Results group fitness facility that is now open for classes! We will be offering; with more room, our popular Boot Camp classes as well as some new and exciting additions. Our new classes will consist of Kangoo Power, TRX and Rip training plus bouldering on our awesome new rock wall! There is no need to go anywhere else, Fitness Results now has something for everyone; any fitness level and age will benefit from our extensive programs.
Stop by and check out our new facility. Free Kangoo Power classes are currently offered on Saturday mornings at 9 AM and Wednesday evenings at 7:30 PM. Please check our website for the most up to date class times. We look forward to show you around our brand new state of the art facility at Fitness Results Upland!
The Fitness Results Team!
Hello to all of our fitness family! As you may see, we are going to keep you all updated on the latest information and pictures about the expansion here at Fitness Results! Even if you cannot picture working out in the new area just yet, it will be ready very soon! Luckily as well, we have some pictures for you all so that you can get a glimpse of the new construction and get your imagination and your mind a head-start toward your fitness goals.
..And Just like that…the construction of the expansion to Fitness Results begins!!! It is the first day of construction and we are very excited! This is the beginning of more and more fitness fun for all of our Fitness Family! In case you didn’t know, there is going to be a rock wall for climbing and lots more space for our Kangoo Classes and Fitness Boot Camp. Keep in mind as well that we are going to be training with TRX suspension trainers in a group setting as well. There will be something for all tastes. We here at Fitness Results just want to make sure that all our fitness family has a wide variety of ways to meet their fitness goals. Get ready! Construction will be complete very soon! We are building the ultimate exercise facility all to help YOU BUILD YOUR ULTIMATE BODY!!!
Seated Leg Curl
- Place ankles on resting pad of machine and lock down the thigh pad so your leg is snug
- Contract abdominals, keeping them stable at all times
- Hands should be grasping handles of machine for support
Upward and Downward Movements
- Slowly bend the knees so the feet move down toward the buttocks
- Do not let hips and back arch, bend during this movement
- The movement should be smooth and controlled
- After full curl is complete, slowly lower legs back to a straight positon
Targeted Muscles: Hamstrings
- Sit on machine bench with back well-supported
- Keep trunk erect and stable (contract abdominals)
- Points of contact: Buttocks and thighs against seat as well as back and shoulders against back support
- Hoot feet behind padding of the moving portion of the machine
- Knees should be bent to approximately 90 degrees
- Straighten knees in a smooth, controlled motion
- Do not allow lower back to flex forward or pelvis to rotate (keep abdominals contracted)
- Lower legs to starting position
- Do not allow back to arch or pelvis to rotate (keep abdominals contracted)
- Movement should be smooth and controlled
Targeted Muscle: Quadriceps
By: Yvette Patterson
A good 3 day weight workout is the platform in which any person can build on. Lance McCullough from Fitness Results Upland put together a superb 3 day workout plan you can use at whatever gym you attend.
If you have never lifted before use light weight to begin for a good 1-2 weeks then slowly increase the pounds on each exercise. Its good practice to keep a workout journal to track your progress. The journal should include the exercise, how many sets you accomplished, the amount of repetitions in each set, plus the pounds lifted. It is also important to include daily notes on how your body is responding to the workout; from things like too sore, not sore at all or just felt great.
Lastly, its important to feed the muscles with good lean protein within 30 minutes after your workout is complete. Water is also important to your bodies recovery. Fueling your body with a healthy meal after a workout will go a long way in help your body respond better the next time you hit the gym.
3 Day Workout (in order)
|Chest Press||*1 + 3||8 – 15|
|Incline Dumbbell||3||8 – 15|
|Lateral Pull Down||*1 + 3||8 – 15|
|Low Row||3||8 – 15|
|High Row||3||8 – 15|
|Leg Press||4 working up to 7-10||20 – 10
Start with lower weight and more reps then move up to more weight with less reps
|Leg Extension||3 – 4||10 – 15|
|Leg Curl||3 – 4||10 – 15|
|Dumbbell Shoulder Press||*1 + 3||8 – 15|
|Dumbbell Side Lateral||3||10 – 15|
|Dumbbell Deltoid Fly||3||10 – 15|
*First set is a warm up; very light weight
Enjoy the workout and remember to follow us for more workouts you can do from home, on vacation or when your in a time crunch. Happy Lifting!