Benefits of Exercise- No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Courtesy of mayoclinic.com

Benefits of Exercise- No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

Courtesy of mayoclinic.com

 

Benefits of Exercise- No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.]

Courtesy of mayoclinic.com

Variety: The Spice of Fitness

Is your exercise routine as predictable as the sunrise? Do you hop on the elliptical, set the same resistance and workout for an equal amount of time each day? Or maybe you follow the same loop in your neighborhood each time you head out for a walk.

If you’re doing the same exercise routine day in and day out, it may be time to switch it up. A regular fitness regimen is great for health, but one that lacks variety could set you up for failure. Spicing up your exercise program can be the key to success.

The benefits of mixing up your workouts
Varying your fitness plan will keep you mentally stimulated and physically fit. Change up your routine to:

1. Stave off boredom. If you’re finding it more and more challenging to schlep to the gym each day, you may be stuck in an exercise rut. Repeating the same workouts over and over can be boring. One study found that people who changed their fitness routines every two weeks over an eight-week period enjoyed their workouts more and were more likely to keep exercising than people who didn’t alter their routines.
2. Improve results. Your body gets used to doing the same workouts, and in time it will stop responding. This can lead to a fitness or weight loss plateau. It takes your muscles about six to eight weeks to adapt to a workout. After that, you may stop getting results. Adding some variety to your sweat sessions will challenge different parts of your body and lead to better results.
3. Prevent injury. Overuse injuries happen when a repetitive motion – like running or biking – harms the bones, tendons or joints over time. A new activity will still give you the cardiovascular benefits you need to stay in shape, with less risk of overuse injury.

How to change it up
Four out of five people who start an exercise program won’t stick with it. Switching up your routine may help keep you from dropping out. Always talk to your doctor first before you increase your activity level.

1. Find a new activity. Go for a swim, or try ice skating or rock climbing. Choose an activity you enjoy doing and you’ll be more likely to stick with it. Remember, exercise doesn’t have to be done in a gym for it to count. Any time you’re physically active, it’s exercise.
2. Take a class. Try a fitness class, like spinning, yoga, kickboxing or step aerobics. It’s the fitness instructor’s job to keep the class fresh and challenging.
3. Change the order. If you always follow the same strength-training routine, switch the order of your exercises.
4. Try intervals. Sprinkle short bursts of intensity throughout your workout session. Add speed, resistance or a hill to your cardio workout. Interval training gets you out of your exercise comfort zone, and keeps your body guessing.
5. Challenge yourself. Walk or run a local race. If you’ve already tackled the 5K distance, try a 10K run or longer. Not a runner? Sign up for a walk or bike race instead. Training will challenge your body and mind.
6. Change the scenery. Take your run to a local park instead of jogging around your neighborhood. If you’re a gym rat, try a bike ride outdoors.
7. Get a buddy. Invite a friend or family member along on your walks or trips to the gym. Combining exercise time with socializing may make the time fly by. And, you’ll be less likely to skip your workouts if someone is counting on you.

The Benefits of a Personal Trainer

If you’re having a hard time getting motivated at the health club, or just don’t feel like you’re getting enough out of your exercise routine, consider hiring a personal trainer. More than just an instructor, a personal trainer can help you come up with the right workout plan to meet your goals. Whether it’s losing a few pounds, toning up your arms, or flattening your stomach for swimsuit season, a personal trainer can help you get there.
Personal trainer

How a Personal Trainer Can Help

Hiring a personal trainer means both a financial commitment and a time commitment to your health and fitness. A personal trainer can help you:

* Get started. A personal trainer can guide you down the path to fitness by creating a specific exercise routine for you.
* Learn proper technique and form. If you’re not doing exercises the right way, it can lead to injury that can sideline you. By doing them right, you’re staying safe and also getting the maximum benefit from your workout.
* Achieve your goals. If you’ve always wanted to lose that last 20 pounds, tone up your body, or just be a healthier person, but you haven’t quite been able to get there on your own, a personal trainer can help keep you on track.

Even a few sessions with a personal trainer can be worthwhile. “Everyone can benefit from education and different points of view,” says Jody Swimmer, an exercise specialist and owner of Fitness on Frankfort in Louisville, Ky.

The Personal Trainer: Finding the Best Trainer for You

If you think a personal trainer might be beneficial, keep these things in mind when searching for someone who fits your needs:

* Try out a trainer. “If you’re a member of a gym, ask for a list of trainers, and ask what their education and experiences are, and then watch them. Or just buy one session and get a feel for their personality and skills,” says Swimmer.
* Look for qualifications and style. You want a personal trainer who is educated and certified by a reputable organization, such as the American College of Sports Medicine and the American Council on Exercise. Beyond certification, you want to make sure that the trainer is a good fit for you and your workout style.
* Search online. Many organizations that certify personal trainers have Web sites that allow you to search for such a trainer in your area. This may be a good place to start if you don’t belong to a gym.
* Ask yourself how well they teach. A personal trainer should do more than just give you exercises to do. “From a one-on-one personal training experience, it should be all about you, your needs, and special issues you’re dealing with,” Swimmer says. “Your trainer shouldn’t be someone to just lead you through exercises; they should be teaching you these exercises.”

What is San Jose Athletic Club Training?

Have you been stuck in the same workout routine for more than 8 weeks? Have you been lacking motivation in your workouts? Are you frustrated by not seeing results and feeling like your workouts have plateaued? Prepare yourself to work hard and achieve a difference in your life. HIRE A TRAINER TODAY!

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OUR PHILOSOPHY

SJAC’s Personal Training philosophy is based on integrating the athletic elements of sport and life through functional based training to help maximize your health and fitness potential. Helping you achieve your goals is our sole priority and our true passion. We are dedicated to providing a competitive and positive environment to increase muscle endurance, flexibility, and cardiovascular fitness. This style of workout will help you identify which areas of fitness you need to work on while giving great tips on how to achieve your goals.

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WHAT IS SJAC FUNCTIONAL TRAINING?

Functional Training integrates all forms of training to maximize results and reach your goals!! This progressive style incorporates resistance-strength techniques, cardio respiratory training, core balance, agility, endurance and flexibility. Functional Training allows people of all demographics to reach any fitness goal, in a safe and effective manner.

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WHAT ARE THE BENEFITS OF SJAC FUNCTIONAL TRAINING?

Functional Training maximizes your body’s ability to burn fat, build lean muscle tissue-endurance and burn more calories by increasing metabolic efficiency. It improves the cardio-respiratory system, improves neural pathways, increases bone density and muscle-ligament integrity.

8 Ways to Help Your Child Lose Weight

Is your child is struggling with a weight problem? There is no better way to help than to encourage healthier eating and exercise habits.

But don’t make the mistake of singling out your child for change. Your whole family can benefit from better nutrition and more physical activity. And your child has a much better chance of success if everyone is involved.

These strategies can be useful for weight loss and prevention – for kids or adults.

1. Get moving
   Help kids fit in at least 60 minutes of exercise every day. This does not have to be all at once. A 20-minute walk to school in the morning, 10 minutes of walking the dog after school, 15 minutes of basketball in the driveway and 15 minutes of an “active” video game would do the trick. Share in these activities with your child as much as you can. They are less likely to be active if they have to “go it alone.”
2. Get unplugged
   Limiting television, computer and video game time (except for active video games) frees up time for more physical activity. If your child has a TV in his bedroom, think about removing it. Kids with TVs in their bedrooms tend to watch more and play less.
3. Celebrate with fruits and vegetables
   Most kids (and adults) don’t get close to the recommended five to nine servings of fruits and veggies a day. Encourage your child by making these choices accessible. Put out a tray of cut-up veggies while you are cooking dinner. Keep fruit salad in the fridge for easy snacking. Include some sweet carrot or red pepper slices in their lunch box.
4. Cut back on sugar sweetened drinks
   Sugar-sweetened drinks such as ice teas, sodas, lemonades and even fruit juices are loaded with excess calories and sugar. Replace these drinks with water, seltzer and low-fat milk. Keep 100 percent fruit juice to no more than one cup a day.
5. Pare down on junk
   Though you want to avoid being too restrictive, eliminate temptation by clearing the house of junk foods. Sugary treats, fried and salty snacks offer nothing more than empty calories. Encourage healthier snacks such as low-fat string cheese, whole-grain crackers, rice cakes with natural peanut butter, veggies dipped in hummus and fresh fruit. Wholesome and satisfying foods are lower in calories and better at controlling hunger in between meals.
6. Begin with breakfast
   Research has shown that breakfast eaters have more success at weight loss than non-breakfast eaters. Send them off in the morning with a bowl of low-sugar cereal and fruit, a slice of whole-wheat bread spread with peanut butter and banana or plain yogurt mixed with a fruit cup (no added sugar). Even a banana and a glass of low-fat milk will do the trick if they are running out the door.
7. Dine out less
   You can make wise food choices when eating out, but it is easier to control portions and calories when dining at home. Go convenient with turkey burgers, tacos made with ground turkey or chicken soup with a toasted English muffin. And who says you can’t have scrambled eggs for dinner? Pair with whole-wheat bread and a steamed veggie (or put veggies right into the scrambled eggs).
8. Be a role model
   While there is no guarantee that your child will follow in your footsteps, eating well and exercising yourself sets a good example. It also helps children to feel that they are not alone in the process.