AAT – Ep. 14: How Long Until I See Results?

AAT – Ep. 14: How Long Until I See Results?

by | Jan 26, 2018 | All, Ask A Trainer, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

In today’s world we’re used to instant, unfortunately, that’s not how weight loss works. We sit down with Pro Results® trainer, Kayla V. who discusses what you should really be focusing on when looking for results.

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.**

4 + 1 =

**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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Warm Ups For Cold Weather Workouts

Warm Ups For Cold Weather Workouts

by | Dec 27, 2017 | All, Exercises, Fitness, Home, Workouts

Well the weather outside is frightful… but don’t let that deter you from your winter workout routine! It’s important that when the weather gets cold and frosty you take the time to properly warm up your body before jumping into your training. Warm-ups can help improve performance and reduce risk of injury1, especially when the weather is cold and your muscles feel tighter than normal.

Some helpful tips for warming yourself up before starting your workout include:

  1. Bring your warmup and workout routine into the gym! Staying indoors will help keep your core body temperature at a higher level than if you were to go on an outdoor run. (Find an LA Fitness near you, here!)
  2. A quick 15-minute run on the treadmill or warmup on the bike.
  3. Jumping jacks.
  4. Dynamic stretches such as walking lunges, leg swings and arm circles (read more about the benefits of stretching here).
  5. Take a dip in our 25-meter heated lap pools, or get your body feeling nice and relaxed in one of our relaxing saunas.*
  6. Squats, squats and more squats. The burn of that exercise sticks around all year.
  7. Walking. Simply taking a walk around the gym, your home, or a track can help warm up your muscles by getting them moving. Add in upper body stretches while you’re walking

Andrea Fradkin, an associate professor of exercise science at Bloomsburg University in Pennsylvania, suggests that for every 10°F drop below 30°F you extend your pre-workout warmup by five minutes.2  While not all regions experience extreme drops in temperatures, it’s important to keep in mind that even a slight drop in temperature can still be a shock when your body isn’t used to it.

Did You Know?

According to Gerald Endress, an exercise physiologist and fitness director at the Duke University Diet and Fitness Center, the ideal temperature for working out is between 68 and 72 degrees Fahrenheit.3 However, personal preferences may impact this.

How to Dress

It may go without being said that cold weather calls for warmer clothes. Even though you may be gearing up for a sweaty workout, be sure to dress in layers so you can remove the extra clothing when your temperature rises, and then add it back on when your core body temperature cools. If you’re opting for an outdoor workout, consider wearing protective gear for your face, ears, hands and feet. When dressing in layers, try wearing a synthetic material, something that will wick away moisture from your skin.4 The second layer should help insulate, think a fleece or wool layer, and the third layer should be a breathable/waterproof material (depending on outdoor conditions). Use your best judgment contingent on the weather, and take into account whether you are working out indoors or outdoors.

To find an LA Fitness near you, click here, and avoid the outdoor chill.

*Amenities vary by location.

Sources:

  1. O’Mara, Kelly. “The Art of Warming Up in Cold Weather | MapMyRun.” Under Armour, 8 Aug. 2017, blog.mapmyrun.com/art-warming-cold-weather/.
  2. Ibid
  3. George, Shannon. “Is It Better to Workout in the Cold or Hot?” LIVESTRONG.COM, Leaf Group, 11 Sept. 2017, www.livestrong.com/article/423074-is-it-better-to-workout-in-the-cold-or-hot/.
  4. Schwecherl, Laura. “When Is It Too Cold to Exercise Outside?” Greatist, Greatist, 6 June 2016, greatist.com/fitness/it-safe-exercise-cold.

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Here’s How to Overcome a Weight Loss Plateau

Here’s How to Overcome a Weight Loss Plateau

by | Nov 29, 2017 | All, Fitness, Home, Workouts

You’re exercising and you’re eating right, so why have you hit a weight loss wall? It’s frustrating and easy to start sliding back into old bad habits when it seems like your progress has come to a screeching halt, but don’t be discouraged. Weight loss plateaus are normal, but what causes them? Well, a few factors can play into this:

  1. You’ve lost your water weight due to the help of glycogen, partly made of water, being burned for energy. This weight loss effect is only temporary.1
  2. You may have lost some muscle in the weight loss process, causing your metabolism to decline. Muscle helps provide a higher caloric-burn rate, so when you lose muscle you slow your metabolism, causing the body to burn fewer calories than before.2
  3. You’re eating more calories than you’re burning. As you lose weight, you have to make sure you’re adjusting your workout and caloric intake to match the goal you’re looking to achieve. You may have to amp up your exercise routineand/or change up your diet. Sometimes the body will get used to a routine and stop giving the results you desire because it needs to be jump-started again with a new-targeted exercise. Try switching things up.

The main factor to remember is NOT TO SLIP BACK INTO BAD HABITS. Remind yourself daily that you’ve become healthier and stronger than before. A number on a scale does not define success. Some tips that may help you overcome the fitness funk can be found below:

  • Focus on the quality of the food you’re eating, rather than just calorie count. Consuming protein burns more calories during digestion and it contains the amino acid leucine, which helps provide the body with energy.
  • Make proper sleep a priority. Yes, it may seem counterintuitive, but allowing your body the time it needs to rest can reset your hormones.3 Also, sleep deprivation increases the risk of your body developing higher levels of cortisol (dubbed the “stress hormone”), and elevated levels of this hormone can lead to an increase in body fat – especially around the midsection!
  • Have you tried drinking more water? If you find yourself hungry but you’re already consuming an adequate number of calories, opt for a glass of H20. That may help curb cravings and prevent overeating.

 

  • Make sure strength training is incorporated into your workout routine along with cardio. Strength training will help the body build muscle, which helps burn more calories. Therefore, this can lead to more fat being

Still not seeing results? If you feel like your weight loss plateau is lasting a lot longer than expected, check with your physician to make sure there are no underlying medical issues.

Sources:

  1. “Weight Loss Stalled? Move Past the Plateau.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Jan. 2015, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615.
  2. Ibid
  3. Larue, Kristina. “10 Tips to Overcome a Weight-Loss Plateau | MyFitnessPal.” Under Armour, 17 Feb. 2015, blog.myfitnesspal.com/10-tips-to-overcome-a-weight-loss-plateau/.

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ASK A TRAINER: Ep. 12 – How Often Should I Incorporate A Rest Day In My Routine?

ASK A TRAINER: Ep. 12 – How Often Should I Incorporate A Rest Day In My Routine?

by | Nov 3, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., explains the importance of rest days and how often you should be taking them a week. Find out the answer in 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.**

15 + 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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ASK A TRAINER: Ep. 11 – How Do I Regain Motivation?

ASK A TRAINER: Ep. 11 – How Do I Regain Motivation?

by | Oct 20, 2017 | All, Ask A Trainer, Community, Exercises, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Geoff F., helps explain some helpful ways to regain motivation. Here’s a quick tip: set short-term and long-term goals! Check out other tips 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.**

2 + 13 =

**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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