ALL AROUND FITNESS * ALL DAY ENERGY * FOR ALL PEOPLE
GETTING FIT WITH FRIENDS
Make fitness a social experience by working out with friends. Keep in touch while you stay in shape
Challenge yourself to exercise with like minded folks who help you be your very best
Be a great example for your family by exercising and having fun while doing it
GETTING FIT WITH FRIENDS
CONTACT ME IF YOU ARE INTERESTED IN JOINING THESE GROUPS OR STARTING YOUR OWN
2016 PRICES are the same as 2015
JILLIAN MICHAELS BODYSHRED CERTIFIED INSTRUCTOR
BODYSHRED IS A 30 MINUTE CLASS THAT WILL GET YOU MOVING AND ENERGIZED
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THIS IS WHAT HAPPENS TO YOUR BODY WHEN YOU STOP WORKING OUT
Sometimes working out just isn't in the cards.
Maybe you've been sick or have an injury. Or maybe your schedule is totally unforgiving and you're overloaded with work and sports.
It happens to everyone. You'd be hard pressed to find a person who has never taken some time off from training. For a few weeks, a break from exercise is not all that problematic. But detraining issues begin to arise if you extend it for too long.
Here's how skipping workouts affects your body for the first four weeks, and for the time thereafter.
In the first four weeks . . .
Your conditioning decreases
You can quickly improve your conditioning. At the same time, your endurance is one of the first things to go after you stop working out.
When all's said and done, you will fatigue at a much faster rate and won't be able to train as hard or for as long. However, this comes back quickly if you recommit to aerobic and anaerobic conditioning work.
You will store more fat
Your body begins to use more carbohydrate, which causes two problems. First, you won't be using fat for energy, making it more likely you will store it on your body. Second, fat is an enormous source of energy, whereas carbohydrate can deplete rather quickly if not replenished.
In addition, bad cholesterol increases, good cholesterol decreases and insulin sensitivity decreases. Insulin helps shuttle the nutrients you eat into your muscles so they can grow. Reduced insulin sensitivity makes it more difficult for this process to occur, putting your body in a situation where it can't create new muscle.
Your muscles won't pass the mirror test
After a workout, the muscles you exercised look larger, especially if you did some muscle building work and got a serious pump. The pump effect gradually decreases over a few days, and eventually your muscles look kind of soft.
Rusin states that the pump effect fully wears off 48 to 72 hours after a workout. Muscle tone—referring to the activity of the muscle, not toned muscles in the traditional sense—decreases and the interstitial fluid and blood pumped into the muscles during the workout disperses, causing your muscles to appear smaller.
But again, it takes a long time for you to actually lose muscle size. "If you stop lifting, you're not going to lose all of your muscle mass right away," Rusin says. "That's a big one that's often misconstrued. It does take a long time to atrophy."
You might not pass the mirror test, but if you are concerned, hasten to get a pump in and all will be good again.
After 4 weeks . . .
Conditioning decreases even further
Endurance continues to decline, with the potential to completely eliminate recent improvements. Your cardio respiratory system become less efficient, and your heart muscles actually decrease in size after eight weeks. If you were exercising to reduce your blood pressure, these results will revert back to your pretraining numbers by 12 weeks.
You get weaker
Strength is the last thing to lose after you stop working out. It's been found that you will lose between 7 and 12 percent of your strength after 8 to 12 weeks without training. This strength drop is attributed to decreased muscle size and continued neural de-training, as discussed above.
So what should you do?
If you have to take a break, try to limit it to six to eight weeks to avoid long-term effects that are difficult to reverse.
"I would say that six to eight weeks is kind of the make or break period," says Rusin. "You can get a lot back within a couple of weeks. After you get out of that, you're just going to be digging the hole deeper. It's going to take a while to actually build yourself up higher than before."
To limit strength losses over a major break away try to get at least one workout per week where you train the primary movements and do some conditioning. Even if you are injured, it's often possible to train the non-injured side or area of your body to help maintain some of your strength.
Mujika, I., & Padilla, S. (2000). "Detraining: Loss of Training-Induced Physiological and Performance Adaptations. Part I." Sports Medicine, 30(2), 79-87.
Mujika, I., & Padilla, S. (2000). "Detraining: Loss of Training-Induced Physiological and Performance Adaptations. Part II." Sports Medicine, 30(3), 145-154.
OUTDOOR 360 SESSIONS FORMING SOON
Tuesday, May 24th, 7pm
334 South Post Road
West Windsor Township, NJ
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*FAMILY FUN NIGHTS*
Friday, May 27th, 6pm
2325 Heritage Center Drive
Searching for 15 families to participate in Fitness Friday's "Family Fun Night"!
Only $15 per night for the entire family.. Enrolling now.
Friday's 6-6:45 PM
Call to register 267-544-5006
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IN WENDY's WORDS
I have been doing personal training for 2 years now and people always ask me how/why I stick with it. I gave this some thought over the holidays while thinking of New Year’s Resolutions. I think the key for me has been feeling “successful” after each training session. That feeling of “success” comes from having a realistic goal and working with a great trainer. I used to be in great shape, I was in the Army Reserves, exercised regularly then I had kids at 39 and retired from the Army 3 years later. My life went from highly active to sedentary. My weight crept up slowly, extra 5 lb here and another 5 lbs there over 10 years. All of a sudden I was over 50 and 35 lbs overweight and way out of shape. Not what I wanted. I tried going to the gym on my own, I always found excuses for not going or cutting my gym time short, I didn’t lose weight, I felt the same. I was very defeated.
Then I decided to rethink my approach. Instead of measuring my goal by weight loss or improved reps/weight for exercises, I set my goal by how many times a week I would exercise for at least 30 minutes. I said I would do that on average 2 time per week. Then, just showing up and putting in my time is “success”. I still struggled since no one was holding me accountable, so I signed up for a personal trainer through the gym at my work. What a tremendous difference. Now Regina makes me schedule my workouts in advance, I feel accountable for showing up (since she is waiting on me), I don’t cancel at the last minute for the littlest reason (because it costs me money), I always do the full time (Regina encourages me every minute) and each workout is different and fun. I love my training time now since I don’t have to think about it, I show up ready to work, do what Regina tells me to, focus on the moment, and turn off my other distractions. 45 minutes flies by, I feel mentally cleansed and energized but physically tired at the end. Actually a very nice combination. Each time I train, I feel “successful”. If I miss a week or a session, I am anxious to get in extra sessions to make my time up. All this keeps me going back. Over 2 years I have lost some weight, a bunch of inches off my waist and hips but most importantly I am overall more active and have more energy! Since I feel successful at training now I plan to make some more lifestyle changes to work on my weight, maybe that’s this year’s resolution… I haven’t decided yet.
CUSTOMIZED WORKSHOPS AND ENERGIZER LECTURES
360 ENrg has been working with several companies both large and small to initiate a healthy lifestyle and wellness at work awareness with employees
We can address the issues you would like to discuss and create booklets . customized equipment and compile an engaging lecture for all .
Our goal is to educate the hard working individuals
that ENRG during the day is just a stretch away .
We also can compile . Travel fitness packages.
Classes at your facility and Personal Training.
When it comes to ENrg .. we never run out of ideas
CONTACT me REGINA @ 609 977-1777
for more ideas and any questions you may have
HELP MAKE YOUR WORKPLACE ENERGIZED