The Work Out Guru

2008 Power Hour - Keep up the good work ladies

 
Hey it's Greg the Work Out Guru. I wanted to take this time to congratulate all the ladies that have been part of this year's Power Hour. Every Monday, Wednesday and Friday these lovely ladies have been dedicated to staying fit and the results are amazing. Cary and I want to let you know that you are doing an amazing job! Keep moving!

The Four Components of Fitness

 

 
The Four Components of Fitness include:
1. Aerobic Endurance
2. Muscular Strength / Endurance
3. Flexibility
4. Body Composition
 
Aerobic Endurance 
Aerobic Activity is rhythmical, continuous movement which helps produce an efficient cardiovascular system. Benefits include increased heart efficiency, reduced heart rate, healthier blood pressure and an increase in the body's ability to utilize oxygen. According to The American College of Sports Medicine (ACSM) aerobic activity is encouraged 3-5 times a week, 20-60 minutes per session.
Muscular Strength and Endurance
Muscular strength is the ability of a muscle to exert force. Muscle endurance is the ability for the muscle group to resist fatigue. The Benefits of having a good muscular strength and endurance is that it increases your lean body weight (LBW), decreases fat percentage, increase bone density and increase in strength of the tendons and ligaments. ACSM prescribes a minimum of 2 days a week training, 8-10 exercises for the major muscle groups, 8-12 reps, 2-3 sets.
Flexibility
Flexibility is the ability to move your joints through the entire intended range of motion. Reasons to stretch include an increase in the range of motion, promotes good circulation, prepares the body for the stress of an activity and prevents soreness and/or injury.  When stretching remember to warm up first, stretch slowly (static) and avoid fast, forceful stretching (ballistic).
Body Composition
Every person's body has two components : fat and fat free weight. Measuring a body compositon can be done by conducting a skinfold test or underwater weighing (hydrostatic).
 
Stay tuned for next week's installment of the Workout Guru!
 

The Realities of Fitness

 
 
The Work Out Guru is your guide to a healthier lifestyle through proper nutrition and fitness. Learn the truths and myths related to diet and exercise and be prepared for a healthier, happier you!
 
There is no quick solution to weight loss and muscle gain. The basic fundamental adage is "If its too good to be true, it probably is". You're body is not going to transform itself in a 5 or 10 minute workout - it takes that long just to warm the body up!
 
We all enjoy watching the infomercials with the "before and after" pics of a client that has been using a revolutionary new machine to transform their body. And because a doctor or celebrity endorses the product, we begin to believe that the results are actual and typical...oh how I wish that were true.
 
The reality is that its hard work! It takes consistency, time and major effort to get the ball moving and see results. Here's a money saving tip: The products that you find at home are much more effective than a fancy machine that you see on tv or on the web. Learn how to squat properly when blowdrying your hair, lunges while watching TV or strengthening your balance while cooking.
 
Stay tuned for more advice from the Work Out Guru!
 
Next week: "Make it a year-long resolution"
 
Send me any health and fitness related questions and I will be happy to assist you!