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.

Americans walk only half as much as we should

NEW YORK — Americans have got some walking to do if they want to catch up with the rest of the world.

They are far outpaced by Australians, Asians and Europeans who walk much more, according to a new study.

Adults in western Australia average 9,695 steps a day. The Swiss followed with 9,650, while the Japanese clocked in with 7,168 steps. But Americans straggled far behind with just 5,117 steps.

“We were surprised that the levels of physical activity were that low,” said Dr. David R. Bassett, of the University of Tennessee, the lead author of the study published in Medicine & Science in Sports & Exercise.

“Five thousand steps is really pretty inactive,” he added.

Bassett said Americans need to step up for another 30 to 40 minutes per day to shrink the fitness gap. One mile equals about 2000 steps.

The researchers used pedometers to gather step data from 1,136 American adults, who varied in age, gender and geographic location, and compared the results to similar studies in the other countries.

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Bassett thinks America’s car culture and lack of adequate public transportation provide fertile ground for couch potatoes.

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“People do have to exercise,” he said. “But our overall environment does not lend itself to promoting an active lifestyle.”

He attributes the more active lifestyle of adults in other countries to their greater access to mass transit.

“In Switzerland you might get enough activity just in the course of doing your errands,” he explained.

Modest amounts help
The drive-not-walk mentality has dismal consequences. In the United States, 34 percent of adults are obese. During the past decade Australia, Japan and Switzerland have reported obesity rates of 16 percent, 3 percent and 8 percent, respectively.

Bassett said research has shown that just putting one foot in front of the other can help prevent weight gain.

“Even modest amounts of walking on a daily basis can help you to maintain a healthy body weight,” he said.

Julia Valentour, who developed the walking program for the American Council on Exercise, said fit people usually take about 10,000 steps per day. But she wants everyone to do more.

“It’s low risk, easy to do, and does so much to increase health, lower cholesterol and blood pressure, increase energy and reduce the risk of developing diabetes and cancer,” she said.

The Centers for Disease Control guidelines call for 150 minutes per week of a moderate-to-intensive exercise, like walking.

To burn more calories, or ratchet up fitness levels, Valentour recommends variety.

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“Try brisk intervals, like one block fast, two blocks slow,” she said. “Or walking inclines, like hills.”

She urges people to get up and move.

“Begin with a stroll that feels comfortable, then increase your time by 10 percent, or split up your 30-minute walk into 10-minute intervals.”

Another good idea is to track progress with a pedometer. She cited a study by VU University Amsterdam Medical Center in the Netherlands that found that people who lived within a kilometer (0.62 miles) of a park or green area were healthier.

“In our culture, the way we’re set up as far as city planning, you can’t always walk,” said Valentour. “Housing areas are just not near business areas in a lot of places.”

 

SJAC Boot Camp Classes

Boot Camps

Metabolic Testing… Functional Training… Meal Planning…

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“NO LIMITS” BOOTCAMP

Need to get in shape quickly for an event or a vacation? Want to be able to climb mountains, hike trails, or just outrun your kids down the block? This program is for you! No Limits boot camp is a program for those individuals who want to take their fitness to the next level and be in the best shape of their lives. It is a great way to get fit in a short amount of time, and lose body fat in the process. Sometimes you just need to get away from your normal surroundings and daily life so that you can refocus and recommit yourself to giving your body and your fitness the attention that they deserve.To either receive more information or to sign-up for the next set of sessions, click here. Once the form has been completed, please fax back to 408.298.5317.

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WHAT MAKES US UNIQUE?

Experience an intensity that will lead you to targeted fat burn and optimized calorie burn. Receive customized nutrition strategies that will maximize results. Result tracking before and after each boot camp with our state of the are Micro-Fit system. Support system of the SJAC fitness team as well as other group members striving to reach common goals. All boot camp members will receive special discounts on Personal Trai

SJAC Zumba Classes

Let’s face it, working out can be healthy, rewarding and beneficial. Working out can be lots of things, but it’s hardly been known to be an exhilarating experience…UNTIL NOW!The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to love working out and get hooked on working out. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba® class! The Zumba® program has become nothing short of a revolution, spreading like wildfire, and positioning itself as the single most influential movement in the industry of

What does SJAC offer you???

San Jose Athletic Club offers a wide variety of services. Becoming a member will let you have access to all of the following:

Group Exercise Studio – Cycling Studio – Pilates – Pool – Basketball – Raquetball Courts – Free-weight room – Circuit Machines – Treadmills – Personal Fitness Training (PFT) – Shamrock Mixed Martial Arts – Massage – Member Bar – Member Mixers – Clubs within a Club – Private Events – Pool Parties – and over 40 complimentary group exercise classes a week including Bodypump, CrossFit, Yoga and Zumba

SJAC Cycling Classes

C L A S S E S Cycling Cycling for fitness can be one of the most beneficial and easiest ways to lose weight. The benefits of cycling to lose weight is the low impact nature of cycling and the ability to cycle more frequently with more volume  (and intensity when appropriate) than you can with running. ————————————————————————————————————————————————————————————— CYCLING Would you like to pedal your way to a healthier life? If so, then a cycling class might be right for you. Combine energizing music with unique workout classes and you get a great fitness workout with powerful results. Cycling exercise classes can strengthen the heart and lungs, burn calories, lower total cholesterol, decrease stress, reduce the risk of some diseases and improve quality of life. In essence, cycling classes provide you with all the benefits of aerobic activity in a fun and supportive group setting. Go ahead, and get your heart pumping with a few good workouts. Listed below is a list of classes taught by a few of our top notch trainers.SPRINTS AND INTERVALS Interval training workouts is used by coaches for professional athletes and sports training, because of the many benefits it offers. It can also function as an endurance workout, which is important for sports persons in training. The following are some of its many advantages: It’s a high intensity cardiovascular workout, so it’s good for heart health and for improving lung capacity. It increases stamina, and is one of the best methods of endurance training. It helps you identify your personal abilities and limits and by pushing yourself past these, it increases your pain threshold. This is an advanced training program, that will keep you in peak physical condition. Cycling interval training is not only for professional cyclists. If your fitness levels are good and you’re looking to up the ante, this is one of the best ways to do it. Set new goals, push yourself to achieve them and you’ll be very happy with the results!HILLS AND VALLEYS Participants of this class will enjoy an athletic and authentic cycling ride. With driving music and great drills, we bring your outdoor cycling experience indoors without the barking dogs! You’ll feel the intensity of climbing hills and then feel the gradual slope back down to a valley. Get ready to sweat! We bring the workout. You bring a towel and water bottle. After this workout you’ll feel ready to go for the “yellow jersey!” STUDIO CYCLING Many of us get stuck in a work out rut and look for new ways to spice things up. Well, if that sounds like you and you’ve never tried it, consider studio cycling. This class is a great way to get a high-intensity cardio workout during the winter or when you can’t exercise outdoors. Studio cycling is a group fitness class that uses stationary bikes. The instructor talks the class through a workout, encouraging everyone to pedal harder and ramp up the intensity at different points to simulate riding up a steep hill, for example. At some points in the class you may be standing up on the pedals with the tension cranked up high, while at others the tension will be low and you’ll pedal as fast as you can for a sprint. The benefits of spinning are easy to notice; in addition to burning a lot of calories you’ll be strengthening your calves and thighs. You don’t need any special equipment for spinning, just comfortable workout clothes. Some people prefer padded cycling shorts for studio cycling, although they aren’t essential. Also, if you are new to cycling, be sure to ask the instructor to help you adjust the heights of the seat and handlebars before the class. Maintaining proper form makes the class more fun and protects you from injury.

SJAC Strength Training Classes

C L A S S E S Strength Training Strength Training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction. ————————————————————————————————————————————————————————————— STRENGTH TRAINING When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL (good) cholesterol. Training commonly uses the technique of progressively increasing the force output of the muscle through incremental increases of weight, elastic tension or other resistance, and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.Strength training differs from bodybuilding, weightlifting, power lifting and strongman, which are sports rather than forms of exercise, although training for them is inherently interconnected with strength training, as it is for shotput, discus and Highland games. Many other sports use strength training as part of their training regimen, notably football, lacrosse, basketball, rugby, hockey and track and field. Listed below is a list of classes taught by a few of our top notch trainers. FUNCTIONAL TRAINING – (SPECIAL CLASS TAUGHT BY OUR CERTIFIED PERSONAL TRAINERS) A class instructed by our Certified Personal Trainers that really makes you stretch outside of your normal workout routine. Functional training may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual’s performance in a sport. The benefits may arise from the use of training that emphasizes the body’s natural ability to move in three anatomical planes of motion. In comparison, though machines can often be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury. In 2009 Spennewyn conducted research, published in the Journal of Strength and Conditioning Research which compared functional training to fixed variable training techniques, this was considered the first research of its type comparing the two methods of strength training. Results of the study showed very substantial gains and benefits in the functional training group over fixed training equipment. Functional users had a 58% greater increase in strength over the fixed-form group. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%. ULTIMATE BOOT CAMP SWEAT, TONE, and STRETCH in this challenging and intense class! It combines cardio intervals with muscle conditioning exercises to provide you with the ultimate booty kicking workout. UBC is packed with lots of variety and tons of fun. Whether you are looking to lose, build, or maintain your physique, this class can help you achieve your fitness goals. Modifications for every exercise will be provided to accommodate everyone’s fitness levels. POWER SCULPT One of our most popular strength classes, this highly efficient, full-body signature weight training workout uses barbells and hand weights to strengthen and sculpt all muscle groups. If you’re looking for bigger muscles with greater definition, start here. FULL THROTTLE An intense workout that targets strength and endurance. The instructor runs you through a series of drills much