Fitness & Wellness

Many people at V.I.P. 1 to 1 Fitness Center in Fort Lee, NJ, use stretching as a warm-up or cool-down exercise. When done at the end of a workout, it increases flexibility to prevent injuries that can occur when muscles are tight. People often overlook stretching to improve balance, stability, and coordination. These abilities are often overlooked but play a huge role in safety. If your coordination, stability, or balance are lacking, walking isn’t easy and can cause an injury. Even walking on a flat surface without falling can be difficult.

Balance is vital for independent living.

You don’t have to hike, ski, or try to stand on a moving train to appreciate how beneficial good balance is. You use it when you climb stairs or step on a cat toy or sock lying on the floor. Any uneven surface could cause a fall if your balance is askew. Without good balance, even walking on level ground can cause a fall. Doing calf, hip, quad, and hamstring stretches can help with balance. They keep your muscles loose so your joints align correctly. One example of good balance is standing on one foot without falling.

Stretching helps you maintain stability.

Stability and balance go hand in hand, but they’re not the same. Balance is about your weight evenly distributed to avoid falling. Stability is about the ability to stay erected and grounded against external forces. If someone pushes another lightly, a person with stability issues might fall, while one who is stable will remain standing. Stretches that work the core, hips, and knees contribute to stability.

Coordination synchronizes muscles to make movement efficient.

Consider all the different muscles you use when you take one step, yet you probably do it seamlessly without thinking. That’s because your muscles work together and perform simple actions with ease. Compare that to the first time you tried to ski or do a new dance move. You probably looked and felt awkward. Without coordination, it doesn’t matter how balanced or stable your body is: each movement is challenging and takes extra thought. In addition to the stretches already mentioned, doing upper body stretches, such as rolling a ball up a wall as your body remains in the same spot, is another stretch to add.

• Do dynamic stretching before you exercise to warm muscles and static stretching to increase the range of motion near the end when the muscles are warm.
• Stretching improves the range of motion and can improve your posture. If your posture is perfect, it helps your balance and stability.
• Stretching helps strengthen muscles and improves the range of motion. The stronger and more flexible the muscles are, particularly in the lower body, the more improved balance and stability are.
• Standing on one leg challenges balance. Start with your feet hip-width apart. Lift one foot and hold for 10-30 seconds. Lower it and do the other leg. You can make it harder by grasping the shin of the lifted leg and pulling it toward you or closing your eyes when doing the stretch.

For more information, contact us today at VIP Fitness Center

Do you get anxious when you think of starting a formal exercise program? Some people in Fort Lee, NJ, do. They have gym anxiety. It’s scary and often puts an end to any thought of exercise. There are ways to overcome it and get back into shape. You need to identify why you’re feeling uncomfortable and have anxiety. Is it because you’re overweight? Do you worry you can’t do all the exercises? Are you concerned others will judge you?

Maybe you’re concerned for your safety or health after an illness or injury.

That’s a logical reason to feel anxious. You don’t want to exacerbate an illness or reinjure yourself. Check with your healthcare professional first to ensure it’s safe for you to exercise. Before you start exercising, talk to a personal trainer. Explain your situation and your reluctance so the trainer understands the entire picture. The trainer can create a workout addressing your condition and concerns, often modifying exercises to fit your needs.

If you’re uncomfortable with your body or abilities, put that worry to rest.

You’ll see people of all sizes, shapes, and fitness levels at the gym. Some may look like Greek gods or goddesses with beautifully proportioned bodies and super strength. Most will not be that fit. You’ll be surprised at how little attention you garner from other people exercising. They’re more worried about doing an exercise correctly, getting in one more set, or hoping they can finish before collapsing. If you’re still not convinced, seek the services of a personal trainer for private sessions.

Get a workout buddy.

When there are two of you, it’s easier to enter a new venture. You won’t be as intimidated and have more fun when you have a workout buddy. If your friend is as new to the gym as you, you can change it to an adventure where you both are learning something new. If your friend is more experienced, you can learn from them. It takes a lot of stress from the process. You can also join a group fitness class for beginners. Some will be fitter, but not by much. It’s far less intimidating when you’re not alone.

• Remember, everyone had to start somewhere. Some people may have started working out as athletes in school. Others may have started a year or a month ago. They probably felt like you during the first session but still finished.
• Do an investigation first. Get all the information before you sign the dotted line to join a gym. Ask for a tour. Find the location of the changing rooms and other facilities. Go to their website and get online reviews.
• Leave your ego at the door. You don’t have to be the best at everything. Focus more on form rather than repetitions or weight lifted. Take it slowly at first until you do each exercise correctly.
• If gym crowds bother you, find the best time to workout when it’s less crowded. If you face disabling anxiety, permit yourself to leave after doing one exercise if it’s too uncomfortable. When you don’t feel trapped, staying is not as painful.

For more information, contact us today at VIP Fitness Center

You can’t out-exercise a bad diet. Whether your fitness goal is building muscles, boosting energy, or losing weight, your nutrition plays a vital role. It provides the building blocks for everything from hormones that burn fat and help build muscles. A healthy diet is lower in calories and higher in nutrients necessary for every cell in your body to function. If you consume too many empty, high-calorie foods, you could exercise all day and not lose weight.

Obesity is the leading cause of preventable illness and preventable deaths.

The average American weighs far more than they did in the 1950s. Over the last 60 years, obesity has tripled. It drains the healthcare system of valuable dollars and destroys the quality of life of those who experience it. Part of the problem comes from inactivity. People use labor-saving devices and spend time in front of a screen today rather than in activities that burn calories. The real culprit is nutrition. There is an avalanche of new snack food and fast foods. People aren’t eating as healthy, and they’re eating more.

Good nutrition helps you stay healthy mentally and physically.

A poor diet negatively affects your body. A diet high in sugar does more than add pounds. It makes the immune system less effective and causes chronic inflammation. Chronic inflammation leads to problems with auto-immune diseases, heart disease, and diabetes. Your diet also affects your mental health. It impacts your gut microbiome, which affects your mental health.

You’ll save money and time at the doctor by eating healthier.

Being sick or having a chronic disease saps more than your energy. It drains your pocketbook, too. The US Department of Agriculture found that eating a healthier diet could prevent many conditions and save a minimum of $71 billion. That doesn’t include the lost time from work or the productive time you lose sitting in the doctor’s office. The increased incidence of illness continues to make healthcare costs rise.

Increase your energy with a healthy diet.

Your body needs the right energy to function its best. If you’re living on sugary treats and simple carbohydrates, it’s like putting sugar in the gas tank of your car. It can clog up the works and cause damage. Every nutrient is necessary for some function. Healthy fats carry fat soluble vitamins, are vital to the production of hormones, and help burn fat. Protein helps build muscles and carbs provide energy. They all contain other nutrients, such as vitamins and phytochemicals.

• A diet high in sugar and simple carbs gives you quick energy that drops as dramatically as it rises, leaving you exhausted.
• A study in a violent prison in England changed the food by increasing prison food with omega-3 fatty acids and reducing those with omega-6. It cut violent occurrences dramatically.
• You’ll feel younger when you eat healthier, but you’ll also look younger, too. Eating the right foods can slow the signs of aging and keep your skin firm and elastic.
• If you participate in sports, you’ll do better when you eat healthier and time your meals and snacks. Eating a pre and post-workout snack improves your session and jump-starts the recovery process.

For more information, contact us today at VIP Fitness Center

When you exercise, you build your body’s strength, endurance, and flexibility. You burn extra calories and trigger the release of endorphins throughout your body that make you feel good. You’ll improve your posture and your appearance. You might say that exercise can change your life. It improves your self-image. That can affect every area of life, whether it’s personal or professional. It takes consistency to achieve your goals, but the benefits make it worthwhile. You’ll feel like an entirely new person with extra energy and vigor.

Change your body composition and health.

Exercise can tone your muscles and replace fat with muscle tissue. Visceral fat, which accumulates on the belly, can increase inflammation that leads to serious conditions, including diabetes, high blood pressure, and heart disease. Exercise can improve oxygen intake and keep plaque from forming inside the blood vessels. It boosts the production of stem cells and lengthens telomeres that keep chromosomes from unraveling. That keeps you looking younger. Regular exercise improves your body at the cellular level by keeping cells healthier and providing replacements for damaged ones.

You’ll have less pain when you exercise regularly.

Exercise produces natural painkillers. It stimulates circulation and helps muscles heal faster. If you’re in pain from overexercising, you’ll feel better doing recovery workouts like walking. People with arthritis benefit from regular exercise. It reduces their pain. If you have joint pain, it stimulates the circulation of synovial fluid in the joints. Synovial fluid reduces friction in the joints. Exercise builds ligament and muscle strength to provide support for the joints. Back pain often occurs because of weak core muscles and tight muscles. It can be relieved with exercise.

You’ll look amazing.

Regular exercise can improve your skin. One small study found that when people exercise regularly, it made their skin more supple and improved elasticity. Exercising improves your posture. It helps you stand taller to look thinner and more confident. That leads to people treating you as though you are confident and capable. It also helps you lose weight and keep it from returning.

• People who exercise regularly and promote an attractive appearance are often perceived as more capable and ambitious than their overweight counterparts, even though it may not be true.
• Sticking with your fitness goal and exercising can help you achieve goals in other areas of your life. Success begets even more success. You’ll also have the energy to achieve those goals.
• Your mood will be better when you exercise regularly. Exercise improves gut microbes that affect your mood. It triggers the release of feel-good hormones. Therapists often use exercise as an adjunct therapy.
• Our trainers can help you with an exercise program designed for your goals, special needs, and fitness level. Always check with your healthcare professional before starting an exercise program.

For more information, contact us today at VIP Fitness Center

Most people don’t know the difference between high and low-impact workouts. Running is a high-impact workout while walking is a low-impact one. When you run, once in every stride, both feet are off the ground. When the foot lands, it takes the impact of the body weight hitting the ground. When walking, you always have one foot on the ground, limiting the impact. If you are severely overweight or already have joint issues, high-impact exercises can cause joint injury. You don’t have to risk it to get a good cardio workout with these exercises.

Ride a bike, speed walk, swim, or row for low-impact cardio.

If you’ve ever speed-walked without running to get to a destination, you know it can be as exhausting and wearing as any run. Hiking up a hill on rough terrain can also get your heart pumping. Riding a bike at top speed up a vertical incline can leave you panting and make your heart race. Any exercise where at least one foot remains on the ground or pedals and that boosts your heart rate is a good low-impact cardio workout. Not only does it NOT hurt your joints, it helps them. The increased circulation also increases the synovial fluid circulation. Synovial fluid lubricates the joints and protects them.

Have you considered strength-builder circuit training?

Many strength-builder exercises are low impact. You can push yourself and reduce the time between sets to increase your heart rate. Consider turning your workout into circuit training by doing 30 seconds of planks, 30 seconds of pull-ups, and a minute of stationary biking. Always start any training with warm-up exercises and end them with cool-down ones. Warm-ups are stretches that prepare your muscles and ones that help your body get back to normal after an intense workout. You’ll build strength, endurance, and flexibility.

Get a good workout while you protect your joints with aquatic workouts.

Whether swimming, exercising or just walking in the water, you’re working against the resistance of the water. It’s 12 times more beneficial than doing the same movement on the ground. The water keeps your body buoyant, so there’s less stress on your knees when you walk. You can do almost any exercise in the water, and they’re low-impact. You also build core strength. Pool exercises are excellent recovery workouts.

• Lunges are excellent low-impact exercises. You can go forward, side, and backward lunges. Another versatile workout is the squat. Modify them to work different muscles by adjusting foot width or the direction you point your toes.
• Try yoga or tai chi. You’ll be surprised at how these seemingly easy and slow-moving exercises can get your heart racing, especially when you first start.
• You don’t need gym equipment to get a low-impact cardio workout. Climb a set of stairs. Go as fast as you can, but rest when necessary. As your body gets in condition, cut the rest time, go faster, or climb more stairs.
• Always check with your healthcare professional first before starting any fitness program. If you have special needs or physical limitations, getting the help of a personal trainer is beneficial.

For more information, contact us today at VIP Fitness Center