Health, Fitness & Wellness Tips

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The Many Benefits of Spin Classes

There are many reasons why indoor cycling is considered to be one of the most effective and enjoyable exercises; in many cases, cycling rates even higher than other types of activities, including step aerobics, running, or kickboxing.

  • Everyone can benefit from indoor cycling: all ages and fitness levels will find it to be challenging and rewarding.
  • The rider is always in control of the cadence of cycling and the tension on the flywheel.
  • There are no complicated moves, techniques, or choreography to master.
  • Indoor cycling is a non-impact activity, and causes less stress on knees, hips and ankles than many other forms of cardio.
  • Participants report that it is the most fun and enjoyable workout they have experienced, and that time seems to pass more quickly than with other forms of cardio which may be monotonous or boring.
  • Great instructors will lead you through a mental journey of hills and valleys, sprints and recovery periods.

Physical and mental indoor cycling benefits

If you have always thought that exercising had to hurt or be un-enjoyable to bring about maximal benefits, think again! The next section of our indoor cycling exercise review lists the numerous benefits for your body and mind:

  • Superior cardiovascular workout (both aerobic and anaerobic) strengthens the heart and helps lower resting heart rate.
  • Indoor cycling exercise provides a great way to tone the glutes, quads and hamstrings.
  • Stabilizers and core muscles of the body get a good workout during the sitting and standing positions, which helps encourage good posture in everyday life.
  • Weight loss goals are reached more quickly, because a rider can burn 400-600 calories in one 45-minute indoor cycling session.
  • Indoor cycling exercise is a great way to release stress and work off tension from your day
  • The visualization cues provided as you ride through a workout “terrain” helps sharpen mental focus.

Panorama Recreation Centre offers 25 spin classes every week for early birds all the way up to night owls….  Our spin bikes are also available for patrons to enjoy when classes are not being held as well. Starting July 2012 we will be adding extended one hour spin classes on Saturdays and Sundays from 845-945 am.  Come join us for a fun way to burn off calories

Reference material from www.fitmoves.com

Superfoods

As a Sport Nutritionist and Personal Trainer at Panorama Recreation, I often am asked what are the “best” foods to eat for optimal health.  I suggest trying to incorporate the following 20 superfoods suggested by Dr. John Berardi of Precision Nutrition, with a few extra options.  Try to focus on replacing nutrient poor foods with the following nutrient rich foods and your body will thank you for it!

  1. Lean Red Meat (93% lean, top round, or sirloin)-I also promote consumption of lean chicken, turkey, lean pork, and many types of seafood.
  2. Salmon-Choose wild salmon whenever possiblefood
  3. Omega 3 Eggs
  4. Low-fat, plain yogurt (lactose free if you can find it)-Greek yogurt is a fabulous high protein option, but choose the non flavoured varieties and add your own fruit.
  5. Supplemental protein (whey protein isolates or rice, egg white, soy or hemp protein concentrate if you have a milk protein intolerance/allergy)
  6. Spinach
  7. Tomatoes
  8. Cruciferous Vegetables like broccoli, cauliflower, cabbage, Brussels sprouts.
  9. Mixed Berries
  10. Oranges
  11. Mixed Beans
  12. Quinoa
  13. Whole Oats
  14. Mixed Nuts-take it easy on nuts and just have a small handful or use as a topping as they are high calorie
  15. Avocados
  16. Olive Oil-good for up to med-high heat cooking, but choose coconut oil for stir fries or high heat cooking.
  17. Fish Oil-check your labels as you want to have 1000mg daily of EPA and DHA
  18. Flax Seeds (ground)-store tightly sealed in the fridge or freezer and use within 2-3 weeks if possible
  19. Green Tea-3 cups a day helps you burn about 90 extra calories per day and is full of antioxidants
  20. Liquid Recovery drinks-a protein shake with some healthy carbs (berries) is a good choice.  Don’t be suckered by the sports drink industry as many of these are glorified sugar water and are not necessary unless you are an endurance athlete.

Michelle Bourgeois, RT, PT, CSNA

 

10 Reasons Why You Should Train

Reason 1

Moving the body maintains and improves insulin function and can reverse decades of damage. Scientists have discovered that exercising moderately every day improves the function of insulin receptors. Intense training does it even better.

Reason 2

Incidence of all forms of cancer is closely related to lack of physical fitness. Unfit men and women are 300% more likely to develop cancer! Exercise prevents cancers by regulation of estrogen and other sex hormones, which, when left unchecked, cause uncontrolled cell proliferation in the reproductive system.

Reason 3

Regular exercise will lower heart rate and blood pressure in almost everyone.

Reason 4

Weight training increases bone mineral density, strength and muscle mass, helps lower blood fats, fights obesity and prevents diabetes.

Reason 5

Regular exercise is the best way to fight impotence. Dr. John McKay, a researcher involved in the Massachusetts Male Aging study, noted that declining sexual performance in men is due more to sedentary living than aging.

Reason 6

Those who do not exercise routinely experience 37 percent more symptoms of stress and anxiety than those who do (reported in the Annals of Behavioural Medicine).

Reason 7

Exercise eliminates back pain. Start by exercising every day. Stretch the major muscles in your back, pelvis and legs. Strengthen your trunk muscles – do back extensions for low back muscles and crunches for your abs. Get moving and change your life by stopping back pain.

Reason 8

In studies of newly retired people, mental capacity in sedentary people declined markedly in four years but was unchanged in active people. Exercise helps preserve normal metabolism in the brain and seems to protect sensitive cells from injury.

Reason 9

A hidden benefit of exercise is that it increases metabolic rate even after the workout is over. In other words, you continue to burn extra calories for up to 24 hours after you train.

Reason 10

Exercise helps people to manage stress more effectively and combat substance abuse. Training improves mental alertness, improves physical appearance and increases productivity at work. Fit people are sick less often and spend less time at home due to infection and illness. Fitness is where it’s at!