Today we celebrated saving lives!!! Our GO staff and members took the necessary steps last October, when a member collapsed while working out in the gym. Thanks to everyone involved from first responders, EMS, and everyone at the hospital!!!
Category Archives: Fitness Trainer
STRENGTH TRAINING AT A COLUMBUS GYM WITH HELP OF PERSONAL TRAINERS
Running a marathon should not be done on a whim. Before people can participate in one, they need to condition their body first through workouts and training. In an article for About.com, Christine Luff suggests that strength training is the most ideal program for runners and lists down their numerous benefits:
“2. You’ll increase your endurance and reduce fatigue.
Strength training helps your body better deal with the stresses of running. Your muscles will be able to perform longer before getting fatigued, which will help you maintain your proper running form.3. You’ll run faster.
Improving your form and endurance also translates into faster overall pace, so strength training is an excellent way to get faster. Runners usually see improvements in their race times fairly soon after they add strength training to their regimens. All it takes is two or three 15- to 20-minute strength-training sessions a week to build more muscle mass.”
In Columbus, Ohio, the Capital City marathon (held on the first week of May) is a big deal. Locals planning to participate in this marathon can get started on a strength training program consisting of compound movement routines (like squats, bench presses, and step-ups) and bodyweight exercises (like lunges, planks, side leg lifts, and push-ups). Those who are unfamiliar with how to do these routines correctly may contact a Columbus gym for strength training to achieve optimum results.
At the gym, these locals can look into getting help from Columbus personal training specialists like those from Go Fitness Center to formulate a strength training program that plays to their abilities and strengths. Personal trainers ensure these locals stick to the correct techniques and form to avoid any injuries. In addition, personal trainers also see to it that these people develop the proper muscles for performing routines.
Undergoing a strength training plan with a personal coach also helps locals track their progress. Whether locals are close to reaching their goals or not, a personal coach will guide them every step of the way. This will let him adjust the program while making sure that it still meshes with his trainee’s level of fitness.
Marathons are so popular that some people can’t help but jump at the chance to join one. However, there is more to running a marathon than the desire and the right pair of running shoes. All runners will benefit sticking to a strength training program courtesy of personal training professionals.
(Source: 6 Benefits of Strength Training for Runners, About.com, April 9, 2014)
AVOID WORKOUT MISTAKES WITH THE HELP OF A COLUMBUS PERSONAL TRAINER
According to the National Center for Health Statistics’ 2007 figures, more than 60% of American women are overweight. Everything from lack of exercise, to an unhealthy diet, and even pregnancy can cause women to put on the pounds and shedding them has become one of the top in their list of popular New Year’s resolutions. Many choose to join a local Columbus gym to reclaim their slim figures, but as Dr. Barbara Bushman tells FitnessMagazine.com, certain mistakes can prevent you from getting the most out of your workout:
Two things could be going on here: Either your weights are too light, which is often the case for women, or they’re too heavy, and you’re letting momentum or gravity take over. Either way, your muscles aren’t being sufficiently challenged, which is why they’re not getting more toned. “To see an improvement in definition, you need to have an increase in the protein content of muscle fibers, and that happens when the muscles are stressed and being called on to exert more force,” Bushman explains.
The Solution: If you don’t believe you’ve done just about all you can do by the end of a set, pick a heavier weight. “You want there to be a bit of strain on the second-to-last and last reps,” Bushman says…
A lot of people think that as long as they sweat, they’ve had a good workout session. In reality though, a little overexertion is vital not only to strengthening muscles but also in facilitating more weight loss. When your muscles are strained, they develop microscopic tears that the body needs to repair. Healing these tiny rips requires energy which means that you’ll be burning calories even after clocking out at the gym.
To ensure a challenging but fun workout, consider getting a personal trainer in Columbus. Those at Go: Fitness, for example, work closely with clients to develop a personalized workout plan that is neither too easy nor too hard. They’ll constantly monitor your response to the workout plan and tweak it accordingly for optimal weight loss. The personalized attention also guarantees they’ll spot the little mistakes that sabotage your workout’s effectiveness.
Workouts not only help you fit better into your jeans but will also help you avoid serious health problems like stroke, heart disease, and diabetes. The best personal trainers understand the importance of workouts to your well-being and will help you reach all your fitness goals.
(Article Excerpt and Image from Oops-Proof Your Workout, FitnessMagazine.com)
GETTING THE MOST BENEFITS FROM A GOOD COLUMBUS GYM EXERCISE PROGRAM
Physical fitness is something most people aspire, but in this day and age of sedentary lifestyles, not all succeed in getting it. There can be many excuses for why people fail in this goal, but the reasons are mostly due to lack of time. This is besides other problems like having the wrong attitude or lacking determination.
Whatever the reason, time is certainly of the essence in busy places like Columbus, the capital and largest city of Ohio; in such places, being physically fit can result in a more productive lifestyle. It means that enrolling in a Columbus gym exercise program like those offered by Go: Fitness Center can be a rewarding and healthy experience that makes for time well spent. This is the gist of the article posted at FitDay.com on the importance of physical fitness.
These days, as more and more people don’t have regular exercise regimens, there is a need to increase their daily activities to improve cardiovascular fitness and maintain a healthy body weight. This means keeping your body functioning at a high level with regular exercise. It will not only keep your lungs and heart working efficiently, but will also burn excess calories to help you maintain your weight.
Exercise also improves muscle strength and endurance and reduces the risk of heart disease—one of the leading causes of death in the U.S. At the same time, it can make you less vulnerable to stroke and other diseases such as colon cancer, diabetes, and high blood pressure. People who have regular exercise are also less likely to need hospitalization and medication.
However, exercising can take many forms like walking, jogging, biking, hiking, swimming and other activities that you can do alone or with friends. While these may provide some health benefits, going to a gym for personal training in Columbus, for example, may have more advantages. It can provide a professionally designed fitness training program that you can follow to achieve your goal faster and with better results.
It is important for everyone to be physically fit to remain productive for a longer period in life. This can be done through a regular exercise regimen. Although you can be active anywhere, a gym can provide the best venue for any form of exercise that can make you healthy.
IS LOW IMPACT EXERCISE RIGHT FOR YOU?
When you hear about low impact exercise, you often hear words such as gentle, easy or light. Low impact exercise is frequently recommended for people who can’t do high intensity workouts. Some reasons you have to avoid high impact exercises are pregnancy, joint or bone injuries and arthritis. So, what if you want to work hard and see results, but you don’t want to do all the jumping around? Can low impact exercise help you burn calories and lose weight as well as high impact moves? Absolutely!
Benefits Of Low Impact Exercise
Increased Cardiovascular Health – One of the most important benefits of low impact exercise is its ability to improve your cardiovascular system. Research has found that participating in low impact exercise activities is the best way to treat and prevent the development of cardiovascular disease. This means that swimming or using an elliptical can be beneficial if you have been diagnosed with or are concerned about the development of heart disease. If you’re looking for some low impact exercise, Columbus has services that can help you find something that’s perfect for you!
Decreased Damage to Joints – Decreased damage to joints is probably one of the most important reasons that people participate in low impact exercise routines. If you are interested in losing weight, increasing your fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts you from participating in typical exercises such as jogging or running, then low impact exercise would be perfect for you!
Low impact exercises allow you to get the same benefits of more traditional forms of exercise without experiencing damage to your joints. Research has found that low impact exercises may actually promote the healing and recovery of damaged joints, allowing you to return to higher impact activities in a timely manner.
Weight Loss Exercise – Finally, participating in a low impact exercise routine is a great way to lose weight. While many people often diet in order to cut calories, swimming, biking, or using a climber can help to burn some of these calories, therefore requiring fewer caloric restrictions. Be aware that a 150 pound person can usually burn around 300 calories per hour riding a bike. Therefore, in order to lose one pound per week, you will need to cut an extra 400 calories per day from your diet and ride your bike for one hour each day.
Add Intensity – The key to making low impact exercise work is to work a little harder by involving your entire body in what you’re doing. Try adding some upper body movements, and then some lower body movements. After some time, try going a little faster.
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PERSONAL TRAINING: BENEFITS OF STRENGTH TRAINING
Personal training can have a multitude of benefits. Encouragement and accountability are just some of the mental benefits, while exercise plans and workout routines get spiced up with a personal trainer. Strength training is one of the areas that a personal trainer can really help you. Read the following tips as to why personal training for strength training can be a good thing.
1. Exercise: Strength training is a form of exercising. It uses resistance to build muscle. Personal training gives you a set time to exercise, a time to focus on sculpting your muscles to how you want them to look. You may be familiar with doing push ups or crunches, but personal training will teach you other strength training moves to target areas of your body.
2. Develop muscle and bone strength: Strength training can help you develop muscles. Working on strength training just 4 days a week will give your muscles time to rest and grow on your days off. The resistance in strength training will push your muscles to exert themselves which will encourage them to develop. A personal trainer will also help you to sculpt your body to develop muscles definition in the areas you desire. Interestingly enough, strength training also develops bone density. This can help reduce your risk for osteoporosis.
3. Push it to the max: Personal training Columbus helps you push your muscles to the max. Having a trainer beside you to encourage you and push you will foster your strength training. Strength training is a lot of work, so having a trainer remind you that you are capable of adding weights, or doing just one more rep, can be a great way to keep you pushing it to the max.
4. Lose weight: Strength training builds muscle, and muscle burns fat. If you’re looking to lose some weight, strength training can be a great way to do just that. Personal training lets you discuss your weight loss plans and work towards them. Strength training with a variety of weights will not only spice up your workout routine, but help you lose the weight. Not only that, your newly developed muscles will help you control your weight.
5. Set and achieve goals: Just starting off strength training, you may not be able to do many reps, or lift much weight. Personal training allows you to set goals with someone who will help you achieve them. If you can only do 10 squats starting off, a trainer will help you set a reasonable goal to achieve in a reasonable time. As you’re training, you will see yourself achieving your goals.
Strength Training During Personal Training
Get started today. If you don’t already have a personal training time set up, contact your local health club and set up an appointment with a personal trainer. You can meet throughout the week, or just monthly. Whatever helps you achieve your goals in strength training, personal training will help you get there.
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THE IMPORTANCE OF STRENGTH TRAINING YOUR WHOLE BODY
Without adequate strength training, even the simplest daily activities can seem more difficult. Did your back hurt or twinge a little bit the last time you carried groceries in from the car, or had to carry your son around in the store? Were you sore after moving furniture or lifting bags of fertilizer while doing yard work? Even these simple activities require strength and endurance!
Inactivity Can Cause Muscle Loss
Many people lose muscle and strength with age. However, most of this loss is due to inactivity. When inactive people grow older several things happen. Their tolerance for exercise and physical activity declines, their body fat increases, their muscles decrease in size and become weaker, and their bone thickness decreases. These changes make simple tasks hard and increase the risk of injury. Inactive people also have an increased risk of high blood pressure, diabetes, heart disease, thinning of the bones, and other diseases.
Overload Your Muscles!
Strength training can prevent and even reverse these changes. Overloading the muscle develops strength. Proper strength training makes muscles stronger by asking them to do more than usual. This is called overload and means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger. Strength training must be done slowly and carefully.
Types of Strength Training
There are several different methods you can use for strength training. One example is weight lifting with barbells. Barbells are one of the easiest methods to build strength. Start light, focus on technique, and add weight systematically. The more weight you have on the bar, the stronger you get. Body weight exercises are another method. These exercises force you to use your own body weight as resistance. Another method is to use machines that balance the weight for you. Be sure that you know what you’re doing when using the machines, because positioning yourself incorrectly or using too much weight can lead to injury. If you need some assistance learning about strength training, Columbus has services that can help!
Start Slowly & Work Hard
It takes hard work to develop strength and muscle potential. A simple beginner program is a full body routine performed 3 times per week. Perform 2 or 3 sets of 8 to 12 repetitions per muscle group. Begin with a light exercise program. Exercise slowly with good posture, full range of motion, and regular breathing. Performed properly, strength training should maintain or even increase a joint’s range of movement. It strengthens bones, muscles, tendons, ligaments, and improves fitness and health. It can also help prevent accidents and injuries and speed recovery when injuries do occur. It improves one’s ability to do everyday chores and activities. Strength training can and should be done for a lifetime. Medical studies show benefits of strength training for people well into their 80’s and 90’s, so it’s never too late to get started!
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BENEFITS OF INTERVAL TRAINING
What is interval training?
Individuals who are looking to increase the strength of their heart, lungs, and specific muscles of the body will appreciate the benefits of interval training because of how it can help tone the body without straining muscles. Interval training is simply a specific workout technique where an individual alternates between high and low intensity workouts to achieve their desired result.
In general, this workout technique enhances the strength and vitality of all cells in the body because of the amount of oxygen it circulates throughout the body. With this being said, professional athletes, nutritionists, and those who are experienced in cardiovascular exercise actually recommend the use of interval training because of how it influences the cardiovascular system. The more oxygen your cells and tissues receive while using this workout technique, the more effective your workout routine will be.
Interval Training Techniques
If you think that an interval training routine is right for you there are many exercises that you can incorporate into your daily routine. High intensity workouts may consist of running, sprinting, or going up hills or long distances. The general idea behind fast-paced workout routines is to increase the amount of muscles used to reach desired fitness goals, which relies on anaerobic cellular breathing.
Those interval training techniques that are slower in nature may consist of walking or running, which allow you to reach your resting heart rate in a healthy manner. It is important to alternate between high and low intensity workouts to allow muscles to rest while absorbing larger amounts of oxygen so that you do not become fatigued or cause damage to your body.
Interval training techniques can improve the amount of blood that is pumped out of your heart, therefore creating many positive health benefits. Optimal circulation reduces the risk of cardiovascular diseases and high cholesterol that lead to the overall degeneration of the body. However, interval training can boost your metabolism so that you can sculpt your body from the inside out. Additionally, interval training can increase muscle enzyme levels so that muscles can be toned and rejuvenated with each move made. All in all, the more oxygen your body receives the better off your health will be due to consistent workouts using these techniques.
Healthy Reasons to Stick to Your Routine
There are many benefits associated with the use of interval training techniques that can increase the longevity of your cells. If you are interested in ways of maximizing your daily workout routine if you live in Columbus, fitness center professionals are available to meet your needs. No matter what health condition you are in, the right workout routine that focuses on specific parts of your body can benefit you.
Professionals recommend the use of this training routine for those who are serious about getting in shape while minimizing risks of damaging muscles of the body. If you are someone who loves the thrill of new exercises to increase cellular strength and durability, interval training is for you. Contact us today if you want help learning how to interval train.
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FITNESS TIPS FROM A PERSONAL TRAINER
You can fast-track your fitness regimen by working with a personal trainer, but before you start your one-on-one regimen, keep these tips in mind!
Select your personal trainer with care!
Not everyone you meet will be a good friend, and not every personal trainer will be right for you. Check credentials, talk to clients, watch the personal trainer interact with others, and listen to how the personal trainer talks to you. If you don’t enjoy working with your personal trainer, you’re going to be reluctant to work out. You should look forward to each training session!
Set realistic goals … then push past them
The key to success in any fitness program is to set goals that are attainable. Why bother, if you know from the get-go that you can’t succeed? But when working with a personal trainer Columbus fitness buffs should remember that a little extra effort—five more reps, five more minutes, five more pounds on the free weights—can pay off big time. Each time you train, try to add a little extra effort.
Take time to stretch
A few minutes of stretching before your workout will help loosen your muscles, improve your flexibility, and avoid injury. And remember: a massage is a great way to pamper yourself after a workout, and it helps stretch those deeper muscles, too.
Mix it up
Your personal trainer can recommend exercises that will keep your fitness routine from feeling like the same old same old. This gives you two benefits: it keeps you from getting bored, and it makes sure you exercise different sets of muscles for a better overall workout.
Keep your eyes on the prize
Whether your main goal is to lose excess weight with targeted fat loss techniques to tone your body, or to increase your strength, stamina, and muscle mass, it will help to set milestones that will highlight the progress you’re making toward your fitness goals. Your personal trainer can help you set those milestones, and celebrate your successes.
With help from a personal trainer Columbus residents will see steady improvements in their athletic performance, with increased speed, strength, agility, and flexibility.
Your personal trainer is knowledgeable about nutrition
Listen to your personal trainer’s advice about which foods will support your fitness goals, and which will work against you. With exercise and nutrition, balance is important. Your personal trainer will help you strike that balance.
Buddy up
Working with a personal trainer doesn’t mean you have to give up the encouragement and support of an exercise partner. Talk to your personal trainer about working out with a friend on days when you’re not focused on your one- on-one training. Having someone to share your fitness goals and help chart your progress can keep you motivated on those days when you might otherwise skip a workout and sacrifice your momentum.
Great expectations
By working with a personal trainer Columbus exercise enthusiasts will find they enjoy more than a better body: your regular exercise routines will improve your joint function, improve mind/body coordination, and elevate your spirits!
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3 THINGS A PERSONAL TRAINER HELPS YOU WITH
Working with a personal trainer Columbus can make a huge difference in achieving your health and fitness goals. When you have been trying to lose weight, or build muscle, it can get overwhelming or exhausting when you don’t see the results you’re hoping to see. A personal trainer can get results by helping with three things: a plan, resistance training, and motivation.
1. A Plan is the Key – A plan is the key to all your health and fitness aspirations. If you’re looking to lose weight, get fit, build muscle, whatever it is you’re trying to do, you need a plan with clear steps to achieving that goal. Working with a personal trainer Columbus gives you the help you need to make a plan. Your personal trainer will put together a customized workout plan that targets the areas that you want, and gives you the best results overall for your body type. For weight loss, your customized plan may include a good amount of cardio, along with resistance training to tone areas that need attention. Your personal trainer will most likely suggest diet changes to help you achieve your fitness goals. With exercise and diet plans in place, you are sure to get results.
2. Resistance Training is Important – Resistance training is important to any workout. You may think you need to focus on cardio workouts only for weight loss, but think again. Resistance training is a safe way to help you build up your muscles to lifting heavier weights, and it’s a great way to tone areas that need it. While cardio workouts are important, resistance training builds up your endurance and strength, and having more muscle will actually improve your weight loss results since muscle burns more fat throughout the day. Your personal trainer Columbus knows that resistance training is important, and will work it into your customized plan to keep you seeing results.
3. Motivation to Keep Going – No matter how great your results, or how much you want it, motivation can sometimes slack off. Working with a personal trainer Columbus will keep you motivated and on track to achieve your fitness goals. As your personal trainer works with you, he or she will learn what motivates you best, and what your goals are. Sometimes the best motivation is simply looking forward to that weekly or monthly training session in which you can “show off” your endurance, new, low weight, or better muscle tone. If you struggle with the motivation to follow through on your plan, this is an area that a personal trainer can help you with.
Whether you are looking to lose weight or build muscle, a personal trainer Columbus can help you. From formulating an achievable plan, to customizing your workout, to teaching you how to exercise properly, and keeping you motivated, a personal trainer is perhaps the best tool you can have to help you accomplish your health and fitness goals this year.