Fitness Programs

Maximize your time and burn countless calories in this full body workout that starts with an aerobic workout and finishes off with a muscle sculpting for the whole body. We incorporate free weights, resistance tubing, resistance ball, and floor work.

What is aerobic exercise?

The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session.

What factors affect aerobic training?

Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intensity refers to the percentage of your maximum heartrate or heartate reserve at which you work.

How often should I train? How hard? For how long?

Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve).

How do I know when I'm exercising hard enough to burn fat?

Actually, you're *almost* always burning fat at one rate or another, but you burn most when your body is in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbos. Covert Bailey, in "Smart Exercise", states that you will be burning fat after only twelve minutes of aerobic exercise. If you can increase your aerobic activity to 30 minutes or longer, you will be burning a larger percentage of calories from fat. There is still some disagreement as to which is better - longer duration at lower intensity, or shorter duration at higher intensity. If you are limited in time, then the higher intensity will maximize your aerobic benefits in a shorter amount of time. If you can work for a longer duration at a lower intensity, you will decrease your chance of injury. If you are interested in decreasing the amount of fat on your body, the idea is to use more calories than you take in. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise.

What exercise should I do to burn the most fat?

If your goal is fat loss, then try to achieve a maximal _calorie_ burn, and don't worry about a maximal _fat_ burn. As long as you are expending more calories than you are consuming -- on a regular and consistent basis -- then the fat/weight will come off. Any aerobic activity which you enjoy doing enough to do 3-5 times a week at a moderate intensity for at least 20 continuous minutes at a time will help you burn lots of calories; dance/step aerobics, bicycling, swimming, basketball, soccer, running, skating, hiking, and walking are all good examples.

Should I train my muscles as well as do aerobic activity?

Definitely. Muscle training is an integral part of any aerobic program because strength will help to protect you from injuries that can occur during your favorite aerobic exercise. When you are strong, it is easier to maintain proper form.

Should I Stretch my muscles as well as do aerobic activity?

Proper daily stretching is one of the best ways to keep your body loose, limber and ready for an active life. Stretching is a safe and easy way to increase your flexibility and enhance your fitness. The more you prepare your body for activity the more enjoyable the activity will be - and the less likely you will injure yourself.

Almost everyone can benefit from stretching the soft tissues - the muscles, ligaments and tendons - in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse. Patients with ongoing back pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion.