Club Blog

A large number of people are taking to fitness swimming, not just because they love the sport.   Aquatic workouts have many advantages:

Easy: The buoyancy of water takes away a good part of the impact of your weight. So, overweight and obese people can easily take to aquatic workouts minus the usual huffing and puffing associated with workouts on land.

Pain free: The buoyancy of water reduces the impact of the workout on the joints and bones. So, you do not have to worry about a sprain or broken bones. In fact, it is almost impossible to sustain an injury from an aquatic workout. This is the reason why people with old injuries or medical conditions are asked to swim.

Greater strength training: Water offers an amazing amount of resistance. So, when you slice through it with your hands and legs, your muscles are strengthened. Because you are moving all parts of your body, flexibility also increases.

Improves circulation: Swimming is a great aerobic workout. It makes your heart work more efficiently and improves the blood circulation all over the body.

Improves lungs: Due to the controlled breathing that is necessary during any aquatic workout, the cardio-respiratory system becomes more efficient. There is an immediate increase in blood supply to the muscles and organs.

Endurance: Swimming not only strengthens the muscles and improves flexibility, it even takes your fitness to another level: endurance. Building muscle strength and endurance becomes all the more important as people age, lose bone mass and flexibility.

Lose weight and keep fit: Swimming can increase calorie burn, build lean muscle, burn fat and give you a fantastic body.

Comfortable: Ever hated being dependent on the vagaries of weather for your workout schedule? Most people go off exercises when it is hot, when it is raining or when it starts snowing. With an aquatic workout, you can continue with your workout schedule irrespective of the whether. Even when it is hot, water temperatures are generally cool enough for a refreshing workout. If it is snowing outside, you can very well make use of the indoor pool for your workout. Or, you could use a heating system!

Bringing in a personal trainer to the office environment can do far more than simply boosting the energy and attractiveness levels of employees. While their bodies may become fitter, at the same time morale tends to be increased when coworkers have the option of working out together. This is a health benefit that goes beyond run-of-the-mill doctor’s visits and provides a team-building exercise that will be passed on through word of mouth as a great reason to work there. Corporate Fitness programs are easy enough to set up and the benefits can be seen almost instantly.

From fitness classes to one-on-one personal training sessions, corporate training and fitness is a good way to boost productivity. The classes offer a chance to both unwind from the pressures of the work day as well as share a healthy, social environment with coworkers that extends far beyond the traditional after-work happy hour. Studies show that taking a few minutes out of one’s busy day to practice physical fitness can have a huge effect on mental clarity and ability to concentrate. The endorphins that are released through exercise are also great mood-lifters, in a natural, safe way. This is a far better way to de-stress than by overeating or indulging in alcohol.

The workplace can be stressful, and too many times employees turn to unhealthy ways to unwind, such as overeating, drinking, or smoking cigarettes. A corporate training program can keep workers motivated, healthy, and fit while boosting productivity levels and overall job satisfaction and at the same time giving a healthy way for employees to unwind. What better way to unite an office team than to offer health benefits that go beyond visits to the doctor? For overworked office members everywhere in the DC area, there are methods of fitness and personal training that can be a great option to decrease stress in the workplace.

A corporate training program is an idea that has long been used in companies abroad. Particularly in Eastern cultures, where it is not unheard of to spend extremely long workdays in the office. A perfect and natural way to bring employees together by motivation and keeping them on the task at hand is by implementing a corporate training program at work. Studies show that taking simply twenty minutes out of the day for physical fitness can boost endorphin levels and a person’s ability to concentrate which will bring greater satisfaction and stronger work out of the employee. Taking time to focus on physical health goes hand in hand with mental abilities as well.

Lower Body Plyometric Exercises: Designed to improve power and explosiveness in the musculature of the lower body. This can be key for football players, particularly linemen and running backs, who rely on lower body power for explosiveness. Obviously, basketball players benefit from plyometric techniques, as well, when the goal is to play “above the rim.” The focus should be for plyometric exercise to mimic movements executed during the game.

Jump Squats-Jump squats are performed without added resistance (body weight only) and are performed in the following manner: Assume the squat position with the back straight, torso tilted slightly forward, and knees bent approximately 90 degrees (thighs parallel to the floor). The arms should also be at the sides and bent to roughly 90 degrees (forearms parallel to the floor). On exertion, explode through the legs, jumping as high as possible while simultaneously extending arms straight overhead. When the feet re-establish contact with the ground (this is considered one repetition), methodically and thoughtfully return to the starting position. Caution: do not allow the knees to bend beyond the toe-line or the thighs to descend beyond parallel to the floor, on return. Once you are back at the starting position-repeat the movement. Regarding the number of repetitions in the set, one should start with minimal reps, and then progress incrementally.

· Lateral Jump- A lateral jump is similar in execution to the jump squat with obvious differences. Instead of exploding straight-up, the movement will be to the left or right. The adaptations to the movement are similar; however, the stimulus has been changed by the lateral movement of the exercise. This particular exercise may employ the use of a box, or platform, assuming one has the coordination to safely land on the box. If using the box technique, do not jump from the box to the floor. Step off instead prior to the next repetition. The box is not necessary to perform this movement.

The techniques listed above are considered basic, low-intensity plyometric movements that will enhance strength and power in the major muscle groups of the legs. There are a plethora of variations of these basic movements that are designed to alter the exercise stimuli; however, this article won’t get into those variations.

Belly fat is that stubborn body part that we actually can live without.  It’s ugly, hard to get rid of, and bad for our posture.  But that’s not all, it’s not just a vanity issue either–health experts have been nagging us about belly fat for years, telling us that it’s the worst kind of fat to have. Abdominal visceral fat has been linked to health problems like diabetes, breast cancer, gallbladder issues, cardiovascular diseases, and metabolic problems.

So since no one welcomes belly fat, it could probably use a friend. But I do not want to be that friend. I do not like belly fat hanging around. Yet it does anyway–I clearly haven’t done enough to discourage it! Perhaps a letter?

Dear Belly Fat,
I’m sorry, but I think it’s time for you to go. I know you’re very attached to me–quite clingy in fact! But I just don’t love you the way you seem to love me. Truthfully? I’m just not that into you, even though you are quite clearly into me.

Scram, ok?

Sincerely,
Crabby

What, it’s not gone yet?

Damn. Apparently belly fat can’t read!

So if anyone else is looking for a better solution to getting rid of belly fat than writing it letters, there are several tricks that are apparently actually backed up by scientific research.

Obesity has been declared a national epidemic and cardiovascular disease is maintaining its spot as America’s number one killer, so the case for living a healthy lifestyle has already been built. Why then do so many of us shy away from turning to a professional for help with our workout regime? In many cases, the answer is quite simple. We assume that personalized fitness programs are an expensive treat reserved only for the rich and svelte Hollywood crew. And while this may have been true in the past, personal trainers are now helping ordinary women make celebrity-sized life changes.

Certified Personal Trainers (CPTs) are an affordable option for those without the benefit of an expensive entourage of top-notch health gurus, personal chefs, and daring designers. Convinced that the secrets to becoming a “red-carpet diva” should be available to the masses even when dirty laundry, crying babies, and tight budgets run rampant, many of today’s hottest CPTs can help you reach your fitness goals by developing and implementing realistic and actionable fitness plans.

What Is Personal Training?
You’ve all heard of CPTs, but do you really know exactly what they do? While styles and programs vary widely, you can typically expect the following:

1. Fitness assessment
Comprised of various tests designed to assess cardiovascular fitness, body-fat percentage, flexibility and muscular strength and endurance.
2. Individualized fitness program
A personalized exercise program based on your individual assessment results and personal fitness and health goals.
3. Supervised workouts

Personal attention during exercise is the primary function of personal trainers. During these workouts, you will be educated about the fundamentals of strength and aerobic training, as well as the proper and safe use of various types of equipment.

Finding a Certified Personal Trainer
You’ve made the decision to hire a personal trainer, but now what? Working with a trainer is a very personal experience, and much like a hair stylist or gynecologist, what works for your friend or co-worker might not work for you. Your CPT is charged with motivating you to reach new heights and will often see you during your most vulnerable times – grunting, sweating and possibly looking a “hot mess.” Given this, make sure your trainer is someone that you respect, trust and feel that you can get along well with.

The Sporting Club at UTC has personal trainers that are there to work with and for you!  get the results you want fast with a certified personal trainer at the Sporting Club!

1) Powerhouse Pilates

Powerhouse Pilates is a form of exercise that provides that of a fitness approach to that of the Pilates education overall. It was founded by Marci Clark and Christine Romani-Ruby in order to make Pilates education easily available for fitness professionals.

2) Peak Pilates

Peak Pilates is one of many forms of Pilates which uses a truly and entirely different approach that teaches you how to teach and not just what to teach. Peak Pilates certification programs concentrate on that of professional development and a deep understanding of the integrated, systematic approach to Pilates overall.

This knowledge is important because it is what provides the solid foundation and the confidence; two things that are required in order to become a successful Pilates instructor.

Moreover, the Peak Pilates certification programs offer that of a modular educational pathway which allows you to learn and teach at your own pace while simultaneously matching your own personal education level to the level of Peak Pilates that you wish to teach. It is compulsory for every single Pilates student, regardless of their specific fitness level or movement experience, begins by learning the introductory system.

3) Stott Pilates

Stott Pilates is one which concentrates on that of breath, core conditioning, and body awareness. Moreover, Stott Pilates exercise provides a safe and highly effective way to stretch, which is a very important part of the Pilates routines altogether. Stott Pilates is also great as it strengthens and streamlines your body without adding unwanted bulk and without putting any more pressure on your joints.

Stott Pilates is performed on a mat and uses specialized equipment. It is considered as being one of the few fitness regimes that can last you for a lifetime. In addition, it is also thought of as being the perfect compliment to that of cardiovascular exercise, sport and rehab.

The Sporting Club offers many different varieties of pilates classes and instruction!  Check out all the have to offer on their website!