Health Tips
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American College of Sports Medicine
American Council on Exercise
Aerobics and Fitness Association of America
Health Mag.
Muscle & Fitness - Hers
Exercise with your Friends
Commitments made, as part of a group, tend to be stronger than those made independently. The stimulus of the group often provides the incentive to continue during periods of flagging interest...
-From ACSM Fitness Book, Third Edition
At Jazzercise, not only do we bring in our friends, we make GREAT friends here! We ALL need YOU during this wonderful, yet stressful, time of year. See you at class!!!
Fitness Myths Debunked
(CARLSBAD, CA) – Myths are entertaining when they involve Greek gods and goddesses or tales of the Trojan War. But, myths about physical fitness can be downright dangerous.
Dozens of myths circulate the physical fitness world, and sometimes it’s hard to separate fact from fiction. As you celebrate National Physical Fitness Month this May, take a look at these common fitness myths.
Myth # 1: Exercise turns my fat into muscle - We all dream about our fat miraculously transforming into muscle as we log hours on the treadmill. But, the truth is that muscle and fat are two entirely different types of tissues. One type simply cannot turn into the other. However, if you exercise, you will buildup muscle fibers, and fat cells will shrink as you burn more calories than you eat.
Myth # 2: No pain, no gain - You may think that you didn’t work hard enough if you don’t feel sore the next day. This is completely untrue. Sure, it’s normal to have delayed onset muscle soreness when you first start a fitness program. But, other than that, muscle soreness is an indication that your exercise was too intense. Exercising too hard causes damage to your muscles, resulting in swelling and pain. So, when you have sore muscles, let them rest, and take it a little easier at the gym next time around.
Myth # 3: Lifting weights will make me bulk up - Most women don’t have the testosterone levels needed to look like the Hulk. Besides that, you would have to spend countless hours lifting extremely heavy weights to create the professional bodybuilder look. So, don’t shy away from weight training. Regular strength training will actually make you look leaner. That’s because a pound of muscle takes up less space than a pound of fat.
Myth # 4: I can spot reduce my belly fat with crunches - There is no such thing as spot reduction, unless it involves a trip to the plastic surgeon. Crunches or any abdominal exercises will strengthen your muscles, but you cannot direct your body to lose pounds in a particular area. So, continue with exercises for your abdominal region. Then complement those workouts with cardiovascular activities to burn calories. As you burn more calories than you take in, you will shed fat, and your muscle will become more visible. Of course, genetics will decide which area of your body shrinks first.
Myth # 5: Exercise is more effective in the morning - The early bird may catch the worm, but workouts can be equally valuable at any time of the day. There is no solid research to support that one time of the day is more effective than another. That means the best time for you to exercise is when you will stick with it! Jazzercise Founder and CEO Judi Sheppard Missett recommends finding a time of day that works for you, then blocking off that time on your calendar.
Myth # 6: For noticeable results, I have to live at the gym - You may not gain Hilary Swank’s Million-Dollar Baby body overnight, but you don’t have to set-up camp at your local gym to see genuine results. Both the American College of Sports Medicine and the U.S. Surgeon General recommend 30 minutes of exercise on most days of the week. And even if you can’t meet those guidelines, keep in mind that some exercise is always better than no exercise.
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.
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Stay Hydrated in the Summertime
(CARLSBAD, CA) – Fatigue, headaches, dry mouth, muscle weakness, dizziness, lightheadedness… all of these are symptoms that your body is dehydrated. A loss of just one or two percent of your body’s water weight can wipeout your energy levels, banishing you to the nearest sofa for a midday nap.
If you typically wait until you’re thirsty before drinking water, it’s time to change your habits. The American College of Sports Medicine advises that by the time you feel thirsty, you’re already on the way to dehydration. The key is to intake beverages before you experience noticeable thirst.
So, how much water do you need each day? The Institute of Medicine recommends 3.0 liters (approximately 13 cups) per day for men and 2.2 liters (approximately 9 cups) for women. Of course, your body may require more or less, depending upon your level of activity and your environment. A good rule of thumb is that you want to drink enough fluids, so that you rarely feel thirsty and your urine is either colorless or just slightly yellow.
During the summer heat, it’s especially vital to drink extra fluids. But, don’t worry. You won’t need to down a bottle of Evian every 10 minutes to maintain proper hydration. In fact, keeping hydrated is easier than you think. Judi Sheppard Missett, founder and CEO of Jazzercise, Inc., offers these suggestions for keeping your fluid intake up to par.
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Drink a glass of water with every meal and between every meal.
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Eat fruits and vegetables that are loaded with water. Cucumbers and watermelon, for example, are nearly 100 percent water.
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Request sparkling water in place of alcoholic drinks at social gatherings.
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Drink water before, during, and after your workout. If you’re not sure how much water to intake, try weighing yourself before and after exercise. Replace every pound lost with 16 ounces of fluid.
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Try a sports drink for longer sessions of intense exercise. Sports drinks replace sodium that is lost in sweat. This protects your body from hyponatremia, a life-threatening condition caused by decreased sodium levels.
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Increase your fluid intake on hot or humid days. The increased temperature can make you sweat, and that fluid needs to be replaced.
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Be careful about caffeinated beverages. While some of the newest research indicates that caffeinated beverages count towards your daily fluid intake, it’s good to remember that caffeine is a diuretic. It speeds up the process of depleting water from your body before you’ve had a chance to rehydrate.
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Purchase a water filter for your tap at home. That way, you’ll always have clean water accessible and handy.
Every system in your body needs water, which comprises about 60 percent of your overall body weight. Think beyond the tap, and intake more fluids each day through a variety of methods. When you stay hydrated, you’ll have more energy for all the summertime activities that you enjoy.
Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.
For more health tips visit the official Jazzercise site at
http://www.jazzercise.com
If you have any questions please consult your physician.
