ASK A TRAINER: Ep. 10 – How Often Should I Work Out Per Week?

ASK A TRAINER: Ep. 10 – How Often Should I Work Out Per Week?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., talks about how often you should be working out per week. What’s your guess? 1-2 times per week? 3-4 times per week? More? Watch below!

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

1 + 12 =

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


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5 Key Benefits of Stretching

5 Key Benefits of Stretching

There’s a lot of talk out there about the importance of exercise and maintaining a proper diet to develop good health and fitness – but what about stretching? It may seem like a simple concept, which is why it tends to be overlooked; however, stretching can play an important role in your body’s overall wellness and performance.

Two Types of Stretching to Know

Dynamic stretching – This type of stretching involves a full range of motion to engage all your muscles.

Suggested: Pre-Workout

Some examples include:

  • Walking Lunges
  • Leg Swings
  • Arm Circles

Static stretching – This type of stretching involves holding the muscle in a position to induce lengthening.

Suggested: Post-Workout

A few static stretches include:

  • Quadriceps Stretches
  • Arm and Shoulder Stretches
  • Head Bend

Benefits of Dynamic vs. Static Stretching

It is suggested that dynamic stretching should be done before any workout or performance because it may help “increase muscle temperature and decrease muscle injury.”1 This specific type of stretching could help improve speed, agility and acceleration, and get the body where is needs to be before engaging in a workout. Granted, each person’s body is different, so if you find yourself questioning whether dynamic stretching before an athletic event is right for you, consult your physician.

Static stretching can be good for you post-workout because it can help “dull the nervous system,”2 calm the muscles down and give them a good cool-down. Plus, static stretching usually feels good! You may find yourself doing it midday, just to help loosen up tight muscles.

5 Key Benefits of Stretching

Stretching can help benefit the body in the following ways3:

  1. Improve Posture
  2. Decrease Your Risk of Injuries
  3. Improve Athletic Performance
  4. Improve Joint Range of Motion
  5. Stress Relief4

A Word for the Wise

Ballistic stretching has become a popular topic of conversation as a new form of stretching to add to your routine – but is it safe? While it remains popular among athletes, The American Academy of Orthopedic Surgeons advises against it for most people. Ballistic stretching consists of “bouncing movements to push your body beyond its normal range of motion.”5 It is not recommended because there is risk of straining or pulling a muscle. This type of stretching can also can damage the soft tissue around the joints, which could potentially develop into tendonitis.6

Want more? Check out our article Stretch Your Potential, Stretch Your Muscles for some added stretching info and tips!

Sources:

  1. Plack, Leigh-Ann. “Stretching Tips for Athletes: Dynamic and Static Stretching.” Hospital for Special Surgery. N.p., 20 Apr. 2011. Web. 20 June 2017.
  2. Boyce, CPT Lee. “Question of the Week: The Benefits of Stretching Exercises.” Men’s Fitness. Men’s Fitness, 17 Feb. 2014. Web. 20 June 2017.
  3. “Stretching: Focus on Flexibility.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 21 Feb. 2017. Web. 20 June 2017.
  4. Inverarity, DO Laura. “7 Stretching Tips From a Physical Therapist.” Verywell. N.p., n.d. Web. 20 June 2017.
  5. Goldman, Rena. “Ballistic Stretching: Is It Safe?” Healthline. Healthline Media, 13 June 2016. Web. 20 June 2017.
  6. Ibid

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Member Spotlight | When Life Throws a Curveball

Member Spotlight | When Life Throws a Curveball

At 15-years-old, Julie I., of Irvine, CA, had a brain aneurysm while on a skiing trip with her family. She couldn’t lift her head or swallow. She could hear, but could not speak. Sitting in the hospital room to comfort Julie was her grandmother, Frances. The nurse informed her that her granddaughter would never speak again, and Frances’ reaction to that was hanging a sign on the hospital door that read: If you have something negative to say, don’t come in.

Three years later, not only was Julie able to speak, but she was a graduate of Mater Dei High School.  Getting there, though, wasn’t easy. Doctors recommended putting Julie in an assisted living facility, but her family took her home and went to work, helping teach her how to do various things again. Not only did her family help, but fellow classmates, neighbors and parents of the kids she used to coach in soccer all rallied behind her, calling it Operation Julie.

For years, Julie would wake up, see her wheelchair and vow that by the end of the year she would walk independently again. Year after year she renewed that vow until she was able to walk with the assistance of a walker in 2000. Her strong-mindedness spilled over to all other aspects of her life. She wanted to go to USC, so she made it happen. She had always wanted to rush a sorority, and so she did. She wanted to experience life living in a sorority house, and would you guess – she did.

Julie shared with us how her workouts changed over the years and she became stronger. At first, she said she did mostly floor exercises with her physical therapist, since she had to learn, and train, her body to do things that once came naturally. She did a lot of core strengthening, balancing exercises, learned to sit-up, hold her head up, and countless other activities. Once she attended college, her physical therapy turned to walking practice.

Once Julie graduated from USC, she moved back to her hometown of Irvine, CA, and once again, her workouts changed.  Julie would go to the gym 3-4 days a week and do mostly cardio. When she was on the treadmill she would hold onto the front bars to keep her balance and she had learned how to use the bikes and weights, as well as do floor exercises, from her time spent in physical therapy. Julie explained that she went to the gym religiously for 26 years, improving gradually over time, and that her tremors almost completely disappeared and her flexibility improved.

Julie now trains at LA Fitness in the mornings before work. Her and her dad have even participated in four MS150 Rides, a two-day fundraising bike ride to help raise money for MS (multiple sclerosis), spanning from Newport Beach to San Diego. She has a recumbent three-wheel bike. Now, at 52-years-old, Julie mostly exercises on the bike, stretches and strength trains with weights. Having overcome so much in her lifetime, Julie started a non-profit called SupportAbility, which awards high school seniors who have graduated despite tremendous personal obstacles.

Julie shared, “Thanks to the beautiful, friendly and immaculate gym, hard work and a routine I can write this.” We can’t wait to see what the future holds for this incredible woman. If you would like to donate to SupportAbility, and read more about this non-profit organization, please visit Julie’s website here.

*SupportAbility is not an affiliate of LA Fitness. This link will take you to an outside webpage, and any representations or warranties made therein are made by SupportAbility only, and not by LA Fitness.

Consult with your physician before starting a new fitness regimen.


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ASK A TRAINER: Ep. 9 – What’s the Best Way to Preserve Muscle Mass While Trying to Cut?

ASK A TRAINER: Ep. 9 – What’s the Best Way to Preserve Muscle Mass While Trying to Cut?

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., helps explain the best ways to preserve muscle mass while trying to cut. You may want to cut down on your cardio, find out why by checking out the video below!

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

8 + 8 =

**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


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What Type of Plank Is Right For You?

What Type of Plank Is Right For You?

There are certain exercises that have become known as a staple for fitness building. If you’re looking to build a stronger core, planks may be right for you. Planks may seem easy since they are a bodyweight exercise, but this isolated position, when done correctly, proves to be challenging.

How to Do a Proper Basic Plank

Before tackling some of the harder planking styles, it’s important to know basic planking form in order to ensure you’re taking the proper steps to avoid any unnecessary injury to your lumbar spine (lower back).

Step 1: Align your body into the position it would be in if you were going to do a traditional pushup. Make sure your hands are directly underneath your shoulder joint, not in front!

Step 2: Make sure that your arms are shoulder width apart, your palms are pressed flat against the floor* and that you are strongly holding yourself up, without feeling like your arms are going to give out.

*You can also choose to bend your elbows 90 degrees and rest your weight on your forearms to hold yourself up while you hold your palms together.

 

Step 3: Make sure that your neck is parallel with the ceiling. Imagine a string going from your head to your toes, perfectly aligned. Your eyes should be facing the floor so that you don’t strain your neck.

Step 4: Engage your entire core by doing an anterior pelvic tilt (bring the tailbone down and try to tuck your bottom under). By pelvic tilting, your hips align and put you into a neutral spine position (no lower back curvature).

Step 5: Hold for as long as you can while squeezing your core and glutes.

Benefits of Planking: 

  1. Planking helps train and strengthen your core abdominals, shoulders and triceps.1
  2. Planking may help better your lower back posture by strengthening the muscles that keep your bones in proper alignment.2
  3. Better posture can help reduce back pain. When your core is strong, you are able to sit tall for longer periods of time, resulting in less pain in your neck and shoulders.3
  4. A stronger core helps your body with stabilization, resulting in better movement and overall coordination.4

Different Types of Planking

There are a large variety of planking styles that can help keep things fun and fresh if you’re getting tired of the same traditional planking form. Below is a list of 7 planking variations that may help you achieve a stronger core and tighter tummy.

1. Plank with arm/leg lift

Lift your right leg and left arm in unison. Hold and then alternate with the opposite sides.5

2. Side plank 

Press your left hand into the mat and turn your body so your weight is on the outer edge of your left foot. Imagine a big medicine ball underneath you. Press your torso up and away from the imagined medicine ball, and extend your right hand towards the sky – keeping your core engaged.6

3. Side plank with twist

Lie on your left side with your forearm directly under your shoulder. Raise your right arm towards the ceiling, keeping it perpendicular to your body. Lift your hips so that your body is in a straight line from head to toe. Reach down, scoop your right arm in front of your body, and reach in the space between your chest and the ground. Twist from the waist up. Do desired amount of reps and then switch sides.7

4. Plank out

Stand with your feet hip-width apart. Reach down and touch the floor with your fingertips. Without moving your feet, walk your hands forward until you reach planking position. Reverse the movement, walking your hands back towards your toes while keeping your core engaged.8

5. Side plank with hip dip

Begin in a side plank, with arm of your choice reaching upwards toward the ceiling. With control, dip your right or left hip (depending on the side you’ve chosen, down towards the mat. Hover just above the mat and then push your hip back up into your original side plank position.9 Do desired amount of reps and then switch sides, dipping the opposite hip.

6. Stir-the-pot-plank

Use a stability ball to balance your forearms on with elbows positioned under shoulders. Feet should be extended behind you in a planking position. Move forearms in a counterclockwise direction for desired amount of reps then switch to rotating in a clockwise direction.10

7. Plank to pushup

Get into a basic plank position with your elbows on the ground, at 90 degree angles. Push yourself up, one arm at a time, into a push up position. Then lower yourself back down to your elbows on the ground, one arm at a time. Make sure to keep your core engaged throughout.11

How long should you hold a plank?

It’s important to note that you should never push your body to a point where you are feeling pain that is not a soreness associated with muscle use, such as shooting pain or straining that you cannot control. It’s been said that being able to hold a plank position for 2 minutes can be a sign that you’re fairly fit.12

Did You Know?

The World Record for the longest time held in abdominal plank position is 8 hours and 1 minute, held by Chinese police officer Mao Weidong. He accomplished this incredible feat in Beijing, China on May 14th, 2016.13

How long have you managed to hold a plank position for? Do you have a fitness goal or accomplishment you’d like to share? We’d love to hear it! Comment below.

Sources:

  1. Cespedes, Andrea. “What Are the 4 Main Benefits of the Plank Exercise?” LIVESTRONG.COM, Leaf Group, 19 July 2016, www.livestrong.com/article/500440-what-does-the-plank-exercise-benefit/.
  2. Ibid
  3. Ibid
  4. Ibid
  5. Medeiros, Michael De. “The 1 Exercise That Makes You Better in Every Workout.” POPSUGAR Fitness, 29 Mar. 2016, www.popsugar.com/fitness/Benefits-Planking-40741612.
  6. http://www.health.com/health/gallery/0,,20813896,00.html#view-all#
  7. Ibid
  8. Matthews, Jessica. “10 New Ways to Do Planks (And Score Serious Strength!).” Shape Magazine, 8 Dec. 2015, www.shape.com/fitness/workouts/10-plank-exercises-score-sexy-abs-fast.
  9. Ibid
  10. Ibid
  11. Goldman, Alison. “7 Ways to Make Planks Harder.” Women’s Health, 14 Apr. 2017, www.womenshealthmag.com/fitness/plank-exercise.
  12. “5 Health Benefits of Doing Plank Exercise.” Mercola.com, fitness.mercola.com/sites/fitness/archive/2014/12/05/5-plank-benefits.aspx.
  13. “Longest Time in an Abdominal Plank Position.” Guinness World Records, www.guinnessworldrecords.com/world-records/longest-time-in-an-abdominal-plank-position.

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