The Uninteded Benefits of Exercise - by Jenni Falconer

The benefits of exercise are well known. By doing as little as 15 minutes
of physical activity per day, you’ll be getting your body into shape, build
muscle, lose weight, and also limit your risk of developing a whole host of
serious diseases later on in life.

And if that’s not enough, then don’t fear, because exercise can do much,
much more for you, in ways you will have never have thought of before. In
this article, we’re going to do over some of the more subtle rewards
regular exercise can bring.

More Energy
For those people who don’t do exercise, you might think you have a point
when you question how exerting energy can actually result in ultimately
having *more* energy
<http://www.webmd.com/diet/20061103/exercise-fights-fatigue-boosts-energy>.
But make no mistake: spend a few hours in a gym each week and you’ll be
zipping around. Studies have shown that regular exercise is one of the best
ways to beat fatigue, and can be even more effective than caffeine and
energy drinks for waking people up. The next time you’re struggling to wake
up in the morning, don’t think an extra half hour of sleep will do it: head
down to the gym for a quick routine and you’ll be raring to go in no time.

Feel Happier
Who doesn’t want to feel a little happier in life? Though the reasons why
aren’t yet fully understood, it’s known that exercise improves mood and can
also be used to treat conditions such as depression and anxiety. Scientists
believe that it’s to do with the feel good chemicals
<http://www.apa.org/monitor/2011/12/exercise.aspx> that are created when
we’re physically active. So when you’re using the treadmill or rowing
machines, know that you’re not just making sure your body is in tip-top
condition - you’re also taking care of your mental health, too, and
improving your happiness along the way.

Boost Ignored Areas Of Your Health
Our modern lifestyles are great for some things, and not so great for
others. One of the biggest factors is the food we eat, which all too often
fails to deliver the crucial vitamins and minerals we need. If our days
consist of driving to and from work and then sitting at home, we’re liable
to suffer deficiencies in crucial vitamins such as vitamin D and vitamin C,
which can have real health problems
<http://www.kwikmed.org/vitamin-d-deficiency/> if they go untreated. The
rise in vitamin D deficiency is getting so bad that it’s becoming an
epidemic in the United States.
<http://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/>


But never fear, because the gym is here to help! The Harvard School of
Public Health found that those who exercised regularly typically have higher
levels of vitamin D than those who don’t
<http://www.hsph.harvard.edu/news/hsph-in-the-news/chomistek-exercise-vitamin-d-heart-risk/>,
and also had better cholesterol, while other studies have shown that those
who hit the gym are less likely to be struck down by common colds and
illnesses. Why? Nobody is quite sure yet, but somehow those hours in the
gym make your body better prepared to ward off niggling illnesses. In all,
these studies are giving exercise a pretty big thumbs up!

Improve Concentration
How far along in a book do you usually get before you toss it aside? How
about those long tasks in front of a computer - do you usually find
yourself taking more breaks than you’d like? And how about those long
drives?

Again, no one is quite sure why, but studies have shown that exercise can
give us a major concentration boost. It’s so effective, in fact, that some
schools actually use aerobic cardio in order to boost academic performance
and behavior. After a few weeks of regular exercise, you’ll notice that
you’re able to focus on the important tasks for longer and do them to a
higher standard.

And The Rest
As you can tell, there’s plenty of unintended benefits to exercise, far too
many to list here. To list just a few more: your skin will look better
<http://fashion.telegraph.co.uk/Article/TMG9956550/464/diet-exercise-improve-complexion.html>,
you’ll have a better handle on your life (especially if you’re battling
addiction), and even your memory will improve.

In many ways, building muscle and getting the body you want are just a
small fraction of the benefits of joining a gym. Not will you look great,
but you’ll feel fantastic and develop traits that can be invaluable in your
day-to-day life. Now that’s special!

Making Sense of Fitness - by City Fitness, Washington, DC. Cleveland Park's neighborhood gym!

Each week we are bombarded with infomercials, new studies, and hyped up trends in exercise.   The conflicting messages (often accompanying a sales pitch) convolute a simple idea- that anyone can improve their fitness through effort and a little knowledge.  This column will provide a starting point to beginning a sensible exercise program, and later examine some of the trends, studies and options we hear so much about.

In order to get a grasp of what we need to do, lets look at what makes up the “fitness” we seek.  At City Fitness, we believe a complete fitness program must include emphasis on the following four areas: cardiovascular capacity, strength training, flexibility and nutrition.   Working towards change in these four areas will bring about positive changes in a host of health markers, from bodyfat % to triglyceride levels, bone density to basic ability to run, lift, hike or play.   Ignoring any of these components will dramatically lessen the overall benefit, as there is a synergy to a well-rounded program.

Cardiovascular exercise (“cardio”) is simply working to elevate and maintain the heart rate, creating an increased demand for oxygen.   The benefits of cardio are well documented, including heart health, controlling blood pressure, and increased lung capacity.  This is also what most people consider “calorie burning”, although strength training plays a crucial role in that as well.  Typically exercises such as running, biking or cardio machines come to mind, although circuit training, swimming, jumping rope and a number of other options can provide excellent cardiovascular training.

Strength training is crucial in maintaining and increasing the ability to perform day-to-day tasks, as well as promoting bone density and boosting the metabolism.   In active athletic populations, muscle acts to protect the joints in vigorous activity.   In older people, strength training is crucial in promoting bone density, as well as maintaining functional ability.   Muscle mass protects bones in the event of a fall, and plays a large role in the bodies ability to recover from chronic illness.

Building muscle is also responsible for the aesthetic changes that are often sought.  Definition or “tone” are achieved through a combination of muscle building and leanness.   Muscle is also metabolically active tissue, therefore helping raise the metabolism and promotes calorie burning.    In order to be effective, strength training should progressively introduce heavier weights and more challenging movements.   That is; the body adapts when it is challenged, and needs constant stimulus to continually progress.

Our third pillar is flexibility.   Often people confuse the need for basic range of motion and joint mobility with advanced yoga poses bordering on contortionism.  In reality, basic flexibility allows us to move with ease, protects against injury, and makes us feel better.   As fitness professionals, we see a strong correlation between time spent sitting at a desk and back pain in our clients.   Students and even children are more sedentary than ever, and the lack of activity directly affects the ability to move comfortably.   Rather than face a lifetime of limited activity, discomfort and possible need for surgery, spend fifteen minutes a day working on flexibility.

Finally, we come to the often most confusing aspect of fitness: nutrition.  Fad diets come and go, doctors change their minds, and the public is left scratching their heads.   We get told (and sold) so many different things, its no wonder many people have no plan when it comes to nutrition.   In fact, there are some ground rules for nutrition that are relatively simple, and a few changes can make a profound effect.  

Nutrition should be based around real, unprocessed foods.   Each meal should have a balance of lean protein, carbohydrates and fat, and should leave you satisfied but not overly full.  Carbs should come from colorful vegetables, and starch should be kept to a minimum.  Replacing breads, pasta, rice or potatoes with a more nutritious choice can have a dramatic effect.   Fat is also an essential part of a healthy diet, but should come from specific sources, not fried foods or additives.  Unsaturated fats, especially those higher in Omega 3 fatty acids are preferable.   Examples include flax seeds, walnuts and coldwater fish (salmon, halibut and sardines).

Three basic skills are vital to empower you to reap the health and fitness benefits of good nutrition.   First is the ability to read labels and understand what to look for, and what to avoid.   The drawback is, most people are shocked to realize how much sugar, saturated fat, and sodium are added to seemingly healthy choices.  Understanding this is essential in taking charge of what you ingest.   Inevitably, this will steer you away from processed and fast foods.  

The second skill is learning to prepare your own healthy meals and plan ahead.   To do this is to take responsibility for your nutrition, remove excuses and set yourself up for success.   Basic meal planning for the week ahead allows you to shop accordingly   Not every meal has to be planned ahead of course, but often the more forethought, the better the results.   This also helps to avoid making bad last minute choices.   Coming home tired from a stressful day at work without a healthy option is one of the major pitfalls to avoid.

Now that we have an idea of how to choose food, and plan it out, we come to portion control.   The final piece of the puzzle is often a challenge in a society where over-consumption is not just rampant, but culturally accepted.   Once we understand how much food we actually need, it’s easy to see how common overeating is.  A good meal should leave you satisfied, but comfortable and not “stuffed”.   It takes a while to realize that the feeling of “not hungry” is different than full.

Hopefully this provides a reasonable starting point for those interested in taking charge of their fitness.  The four components we’ve discussed (cardio, strength, flexibility and nutrition) all play an important role in overall well being.

At City Fitness, we believe that even a basic approach to exercise and nutrition can have profound benefits, and encourage everyone to make this a part of their life.  Sometimes the amount of information on fitness can be overwhelming, but like most things, its best to start simple. 

The Ladder Pushup Workout featured in Washingtonian

http://www.washingtonian.com/blogs/wellbeing/fit-check/the-ladder-pushup-workout.php#more

Read this article submitted by City Fitness Gym General Manager, Tom Brose, in the Washingtonian Well+Being E-Magazine.

Time to Try a Tri with City Fitness Gym!

Have you always wanted to do a triathlon, but have not known where to start. Here is your opportunity to get more direction and train with a supportive group of all levels and abilities! Join us for an informational meeting on Saturday, February 26 at 2:30 p.m. We'll provide you structure and inspiration in your quest!

Personal Trainer Course at City Fitness begins in September!

The Core Fitness Professional course is the first step in becoming a Personal Trainer. This 8–session, 32–hour comprehensive classroom training provides students with the background knowledge needed to become a fitness professional. Learn the science behind movement and exercise, grasp the basics of nutrition, develop your knowledge of anatomy and physiology (and be prepared for the ACE, AFAA and other national fitness certification exams). Already a fitness professional but not yet certified? This is the way to go! Class begins September 12 and registration is requested by September 2.

City Fitness Gym is a proud sponsor of Girls on the Run DC's race!

City Fitness sponsored the May 16, 2010 Girls on the Run, DC race. We are so happy to be involved with this great program and look forward to future events. Learn more about GOTR here or click the above title bar to view their web site!

Girls on the Run® is a life-changing, character development program for girls in 3rd through 8th grade. Our mission is to educate and prepare girls for a lifetime of self-respect and healthy living. We use the power of running to provide girls with the tools to:

• Celebrate their bodies
• Honor their voices
• Recognize their gifts, and
• Activate their personal power

Girls on the Run – DC is an affiliate council of Girls on the Run International, founded in 1996, by Molly Barker, a visionary, Ironman triathlete. Today, there are nearly 160 locations across the U.S. & Canada, with new locations added each year. Girls on the Run® combines training for a 5k (3.1 miles) event with healthy living education. We use exercise, positive reinforcement, and encouraging role models to help girls discover the confidence they need in those critical pre-teen years and beyond.

Wednesday, January 13: OUCH! My Aching...

Repetitive movement patterns, strength and flexibility imbalances, poor body mechanics and faulty ergonomics can contribute to our risk of injury and our levels of pain. Learn physiology basics, hints for improving movement and review how exercise and body therapies can help. Join Elie on Wednesday, January 13 from 1:00-2:00 p.m. for this lecture/discussion at City Fitness Gym. FREE to members and $10 for guests.

Kettlebell Class with Dr. Paul Glodzik - FREE

Learn Kettlebell basics! Improve your strength, power and endurance with these versatile fitness tools.

Host:City Fitness Gym

Time:5:00PM Wednesday, August 26th

Location:City Fitness Gym 3525 Connecticut Ave. NW Washington, DC 202-537-0539

February is National Heart Month

February is National Heart Month - celebrate by treating your heart well! Adding cardiovascular exercise, modifying dietary intake, and lowering stress levels can help keep the heart healthy and strong. Check out the American Heart Association web site at www.americanheart.org for more ideas - and leave some of your own here to share.

Resolution Step #19 - Make Fitness Your Career

Another way to stay on track with fitness is to dive full-on into it. City Fitness Gym offers classes for people interested in becoming personal trainers, fitness class instructors, and yoga teachers. Click on the above title bar to take the first step by signing up for our Core Fitness Course. This teaches you the basics and prepares you to pass national fitness certification exams and lays the foundation to movement by teaching anatomy, physiology, nutrition, biomechanics, injuries and prevention, and more. Sign up this weekend to get started this month!

Great American Smokeout - Thursday, November 20

Thursday, November 20 is the annual Great American Smokeout! The American Cancer Society focuses on bringing awareness to the increased health risks smoking brings. Click on the above title bar to learn more about their campaign (they even have some promotional materials available). Remember, smoking cessation tends to be easier and much more successful when it is coupled with regular exercise.

October is National Breast Cancer Awareness Month

Click on the title bar to be directed to the web site for National Breast Cancer Awareness Month. the goal of the organization is to build awareness and hope - and they have lots of tips and resources on their web site. Don't forget monthly self-exams and regular mammograms!

Become a Personal Trainer or Aerobics Instructor - Class Begins September 20

Training & Professional Services: Core Fitness Professional (CFP) Course

This 8–session, 32–hour comprehensive classroom training provides students with the background knowledge needed to become a fitness professional. Learn the science behind movement and exercise, grasp the basics of nutrition, develop your knowledge of anatomy and physiology (and be prepared for the ACE, AFAA and other national fitness certification exams). Already a fitness professional but not yet certified? This is the way to go!

Whether your goal is to become a Personal Trainer, Fitness Class Instructor, or Mind/Body Teacher, this is the place to begin. Learn the theoretical material needed to understand human movement. Gain the knowledge to pass a certification exam. Most importantly, know your scope of practice and lead your clientele safely to a stronger, healthier self—inside and out.

CFP training is held at Fit Physique’s Training Center. See the trainers for this course, below. To register, please download the registration form (pdf file), fill it out and send it by fax or mail with your check or payment information.

City Fitness Gym Education Courses - Learn to Be a Personal Trainer

Are you ready to start your new career in fitness? Our fall fitness education courses start just after Labor Day. The Core Fitness Professional course prepares you to pass the Personal Trainer and GroupFitness Instructor certification exams. It also provides the foundation of nutrition, exercise physiology, anatomy, kinesiology, etc. that any trainer or teacher should know to effectively teach movement. Space is limited - join the program today and start your new career!

DCAC Fitness Conference July 30-August 3

Are you a fitness professional? Hard-core enthusiast? Click above to check out the Annual DCAC fitness conference. Sessions include Yoga, Pilates, Step Aerobics, Floor Aerobics, Dance, Nutrition and physiology lectures, all kinds of sessions using fitness toys and equipment...and you can sign up for just one day or for the whole conference. Not interested in taking classes? The trade show is open to the public - buy athletic wear and equipment at reduced prices. Click the above title bar to see the web site and sign up. (Full conference is discounted to $299 if you register before July 15).

May is National Stroke Awareness Month

Please click on the above title bar to visit the National Stroke Association website for more information about stroke prevention, awareness and treatment. Here is the focus of the awareness program: The goal of this annual campaign is to ensure that all Americans understand they can "Save a Life" by knowing about stroke risk factors, prevention, symptom recognition and Acting F.A.S.T. to treat stroke. In addition, this is a time for remembering those who have survived a stroke and to let them know that National Stroke Association supports them throughout their lifelong recovery journey.

This year National Stroke Association will focus its efforts on educating the public to recognize stroke symptoms, and to Act F.A.S.T.

F = FACE	Ask the person to smile. Does one side of the face droop?
A = ARM	Ask the person to raise both arms. Does one arm drift downward?
S = SPEECH	Ask the person to repeat a simple phrase. Does the speech sound slurred or strange?
T = TIME	If you observe any of these signs, it’s time to call 9-1-1.

City Fitness and Learnapalooza DC!

Saturday, May 10 is the Second Annual Learnapalooza DC. Check out their website (click on the title bar above) to see all kinds of free classes. Some samples include: Everything you want to know about Giant Pandas, Shoot Pool, Lose the Sugar Blues, Survival Skills in Mandarin, How to Dance at a Party, and so much more! Classes are held all over the city. City Fitness Gym will host a couple of classes - watch for flyers at the gym.

Improve Your Yoga Asana

Improved Yoga Asana through IntegrationBy James Foulkes

Alignment is a principle often emphasized in Yoga classes, but what does it really mean? Alignment moves way beyond straightness of limbs and the holding of tense rigid postures for the sake of a perceived “correct” external shape. When elements of the physical structure align with each other (for example knees, ankles and hips) physical integration is encouraged, reducing unnecessary strain on bones, joints and tendons during asanas. Practitioners of other movement disciplines, such as dance, are also required to consider the alignment of their bodies, not to mention their breathing and body awareness. Martha Graham, one of the worlds most creative dance teachers states that:

“Any movements should enable alignment of the skin, muscles, and bones so that the internal rivers of energy and fluids can flow unobstructed, creating wholesome functionality and fluid movement.” - Graham (1989)

The other aspect to alignment which is less commonly focused upon is with the natural forces of the planet. Esther Myers, who trained with Vanda Scaravelli, states that:

“Through continued focus on the force of gravity we bring ourselves into alignment with it. Our emphasis on alignment… is partly to prevent injuries and improve our functioning on the bio-mechanical level but also to bring us into optimal alignment with this universal energy field (gravity.)” - Myers (1996)

Yoga can be used as an approach to injury recovery and prevention, such as in the field of Structural Yoga Therapy. It includes alignment of structure, effectively relating to gravity, and a holistic understanding of the nature of the bones and tissues of our body (the focus of the forthcoming workshop at City Fitness on April 12^th 2008.) These combine to make Structural Yoga Therapy effective, which helps the practitioner to maintain a safe practise, whilst promoting a sense of wholeness.

Cancer Control Month

In addition to celebrating the earth this month, also note it is Cancer Control Month. There are several organizations promoting cancer prevention including http://www.preventcancer.org. Good at cards? Join their Bad Beat on Cancer Annual Texas Hold'em Tournament May 6. Check out that page and http://www.cancer.org and join a golf tournament or walk. This site also has lots of resource information available.

How to Become a Fitness Professional

So, as our fitness education programs are well-known in the DC area, we get numerous inquiries about how to start a career in fitness. Here are a few tips - but check out our web site for more info on our education courses at www.cityfitnessgym.com.

1. Make a plan - Fitness can be a part time or very full time endeavor and it is important to start out with parameters so you can have fun, make a living, but not burn out.
2. Get CPR/AED Certified - We offer courses at least twice a year, but you can also go to the Red Cross or Heart Association among others. You must have a CPR certification to take any fitness certification exams, and you must maintain a current CPR certification to work in the fitness field.
3. Choose a Certification Organization - we recommend starting with ACE or AFAA which are nationally recognized as good starting certifications. Want to step up later? Go for ACSM, NASM, or NSCA.
4. Study and Test Prep - We offer great test preparation courses (our students have a 92% passing rate). But you also have to study and practice what you learn as you go!
5. Hands-On & Mentoring - After passing the certification exams, you should get some hands-on practice. We offer courses for fitness instructors and personal trainers; even with the courses it is a good idea to mentor under a teacher or trainer for a while to get more practice and to develop a comfort zone.
6. Keep Learning! No one knows everything....ever. Keep studying; look for fitness niches that are of interest; collect continuing education credits so you can renew your certification; and keep an open mind. New trends pop up all the time!