What You Didn’t Know About Aqua Fit

What You Didn’t Know About Aqua Fit

by | Jul 26, 2017 | All, Community, Exercises, Fitness, Home, Workouts

Splish, splash, it’s time for an Aqua Fit class!

Aqua Fit is a Group Fitness class unlike any other. In case you didn’t know, the entire class takes place in the pool, which is a perfect way to get your workout in while keeping cool. While many might interpret Aqua Fit as an easy class, it may not be as simple as you think it is. Working out in the water does help put less of a strain on the muscles, which may help make it an easier work out on the body. However, weights are still used, and muscle is still built, but the weights you use are specially designed for the water. If you can imagine mini boat propellers, that may be the best way to describe water weights. These weights help add resistance to your workout as you move through that refreshing H20. As you push and pull the water dumbbells through the water, you strengthen your core and challenge hard to target muscles.

For those of you who are still skeptics on whether or not Aqua Fit would be the right fit for you, we interviewed Aqua Fit Group Fitness cycle instructor, Ilke E.W. Ilke is a Stage III breast cancer survivor and lacked the motivation to work out after her cancer treatments. The only way she could get a workout in without overexerting her joints was in the water. She started participating in aqua dance fitness. She lost over 50 lbs., adopted healthy habits, and became a certified Group Fitness instructor, which helped her continue to stay motivated with her healthy new life choices. Ilke shared with us her views on exactly what Aqua Fit is, who Aqua Fit benefits and why you should give it a try.

“[Aqua Fit is] a never-ending party while you get healthier and more fit without even knowing it.”

Ilke E.W.

Aqua Fit Group Fitness Instructor, LA Fitness

Q: What sets Aqua Fit apart from other fitness classes?

Ilke E.W.: In an Aqua Fit class, you perform large muscle movements by reaching your arms and lifting your legs in the water as well as circling your hips and shoulders with the resistance of water added.  Furthermore, water gives support in terms of balance, minimizing the potential for injury to the muscles and joints.  In a land-based exercise, you do not have that.

Q: Would you recommend aqua fit for all age groups? If so, what would you like our younger members to know about it?

I.E.W.: Unfortunately, there is a myth among young groups that Aqua Fit is only for “grandma” while she does her thing in the water wearing a flowered swim cap. I can convince any millennial if she/he did ten minutes of my class in the water. First off, the workout is intense, as intense as you would like to make it. It combines both cardio and resistance and can be even more challenging because you are doing jumping jacks, leg lifts, and arm movements with the added resistance of the water. With the added benefit of dance fitness, a young person can stay motivated doing challenging and greater motions with their bodies in the safety of the water dancing to the tunes they hear every day.

Q: Why chose Aqua Fit over other aerobic options?

I.E.W.: Working out in an Aqua Fit class during the week will add variety and minimize burn out for members. Adding more resistance into a workout with the safety of the water will encourage members to push themselves even harder when they know they probably will not get hurt doing challenging moves.

Q: What does Aqua Fit mean to you?

I.E.W.: Aqua Fit means a healthy choice while I have fun doing it in a party atmosphere, while it does not feel like a work out or a job.

“Do not be afraid of trying Aqua Fit.  It is for everyone who can go in the water.  Furthermore, you will be less intimidated in the beginning, since nobody can see what you are doing under the water.”

Ilke E.W.

Aqua Fit Group Fitness Instructor, LA Fitness

Ilke and LAF member, Joe G.

Q: Please expand briefly, on how those with breast cancer can benefit from an Aqua Fit class. What does it help with?

I.E.W.: After any surgery or injury, not limited to mastectomies, most people must go through physical therapy to gain back the mobility in their joints and muscles. Usually a physical therapist gives a patient homework to do at home in addition to going to a PT center. These exercises can be more easily done in the water, helping to minimize further injury and maximize the challenge with the resistance of the water.  Particularly with breast cancer patients who went through mastectomies or lumpectomies, the mobility of the arms is quite limited. They may also develop scar tissue in the breast area that cannot be freed up and further hinders mobility of the arms. One way to gain mobility can be with targeted Aqua Fit exercises in the water.

Member Testimonials: 

Ilke with friend, and LAF Member, Kathy K.

LAF Member & Aqua Fit Advocator, Luisa C.

Susan P. enjoys Ilke’s Aqua Fit class because of the “fun, socialization, [and] support.”

“Ilke’s classes are engaging, fun, and a terrific workout.”

Kathy K.

LA Fitness member

“I came to Aqua Fit after I broke my ankle and stayed for the fun and camaraderie and Ilke’s great personality and inspirational methods.”

Gloria C.

LA Fitness member

“If you want to have a good time come to Aqua Fit.”

Joe G.

LAF Member

“The place is clean and the Aqua Fit classes are wonderful in particular. Ilke […] motivates us with her contagious smile.”

Luisa C.

LAF Member

Joe G. also shared that the class is like a mini family and community. They sometimes get breakfast together after classes, and have holiday themed classes. It’s like being at a party with some of your closest friends.

If you want to check out an Aqua Fit class and see if it’s a good fit for you, find a location near you that offers the class here*! Don’t forget that Aqua Fit is a fun, yet challenging water aerobics workout that is offered for members of all ages. It’s a unique way to switch up your typical workout routine – so stop on by and give it a try!

*Classes and amenities vary by location.

This article is not meant to be construed as medical or nutritional advice. Consult with your physician before starting a new fitness routine.

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Protein Advice for Males | Q+A

Protein Advice for Males | Q+A

by | Jul 25, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have 150 lbs. of lean mass and burn 1800 calories. How much protein should I take in?

– Troy B.

Answer:

Your true protein need depends on your age and physical goals in addition to your weight and caloric rate. To get a rough estimate, start with a gram of protein for each kilogram of lean body mass (68.2 kg in your case) then increase per your activity level:

  • Sedentary – add 10%      
    • 68 + 7 = 75 gms
  • Light activity (e.g. walking) – add 30%    
    • 68 + 22 = 90 gms
  • Moderate (30 min. of vigorous activity 3 days/week) – add 50%  
    • 68 + 34 = 102 gms
  • Active (1 hour per day 5 days/week) – add 75%    
    • 68 + 52 = 120 gms
  • Very Active (10 hours of vigorous activity/week) – double 
    • 68 x 2 = 136 gms

If you maintain weight and thus consume only 1800 calories, it’s likely that the highest factor you need to use is the moderate level. If you have a goal of increasing muscle (requiring more calories), you’ll want to move to the next level higher. Likewise, for those dieting — protein should increase to preserve lean mass when caloric intake is restricted.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Staying Healthy While Vacationing

Staying Healthy While Vacationing

by | Jul 21, 2017 | All, Fitness, Home

Vacations can sometimes be just the break you need. They help us de-stress and relax. However, too much down time can lead to an unhealthy lifestyle. Just because you are on vacation doesn’t mean your health choices have to go downhill. Be mindful of the nutrition and fitness choices you make while away to help maintain a healthy lifestyle. Of course, you don’t have to have a strict diet and exercise routine while you’re in vacation mode, but it’s important that you continue to care about your health while you’re away.

Here are some tips for staying healthy while on vacation:

  1. Stay Active – Try engaging in activities that will help keep you moving. Book activities where you’ll be staying active or on the go. Explore the area. Even the simplest of movement is better than sitting around or spending too much time laying around in bed.
  2. All Things in Moderation – It’s vacation, so let’s be honest, you’re not going to be healthy 24/7. Most likely a tasty beverage or two is in your future, and yummy buffets tend to dominate the dining options when traveling. Try limiting yourself to only a plate full of your favorites and keep drinking within a healthy limit.
  3. Bonus tip: Also, when eating out, ask the waiter to pack up half the meal and eat it later. This may help you resist the urge to overeat. For more helpful nutrition tips check out our post How to Eat Healthy When Dining Out.
  4. Walk, Walk, & Walk Some More – It may be in your best interest to walk as often as possible, and whenever it’s possible. Opt for traveling via foot instead of using public transportation and even consider opting out of renting a car. You’ll be burning extra calories as you walk without even realizing it!
  5. H20 On The Go – Make sure you drink plenty of water! Staying hydrated not only helps our bodies feel more full, but it helps keep them functioning properly. Not drinking enough water can lead to dehydration, which makes our bodies feel sluggish and can even make us sick. Avoid feeling lethargic while you’re away by always keeping some water with you.
  6. Pack Snacks – It’s important to keep some snacks on hand to help ensure your body has the energy it needs for all the vacation fun that lies ahead! Eating small, healthy snacks in between meals can also help keep your metabolism up. If your room has a fridge, you may want to keep some of these healthy go-to snacks on hand.
  7. Rest Up – Not getting enough rest can actually do a lot of harm. This is your vacation so make sure you’re letting your body get the rest and relaxation it deserves. Proper rest helps keep our bodies from getting overly exhausted and refreshes the body mentally as well.
  8. Take Fitness With You – The common rule while on vacation is to keep cell phones turned off so you can properly tune out. While that may be nice for 90% of your trip, you may want to consider streaming our free LA Fitness workout videos, which you can find on our YouTube channel*. They can help you stick to your fitness routine, even while you’re away.

If you prefer keeping your work out at the gym while you’re away, members with multi-club, multi-state access can enjoy over 650+ LA Fitness locations to help keep fitness at your fingertips. Another helpful tip is that if you are a part of our Pro Results® Training Program**, ask your trainer to help you create a fitness plan for your upcoming vacation. Remember, have fun while you’re away, but stay active too! To find a club near you, click here!

*Data charges may apply.

**Classes and amenities vary by location, and may be subject to an additional fee.

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Nutritional Advice for Those With Hashimoto’s Disease | Q+A

Nutritional Advice for Those With Hashimoto’s Disease | Q+A

by | Jul 20, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have hypothyroidism caused by Hashimotos. What foods should I eat/stay away from?

– Justin S.

Answer:

As you know, Hashimoto’s disease is an autoimmune problem and the subsequent hypothyroidism is primarily treated with a hormone prescription. The American Thyroid Association’s website (www.thyroid.org ) and their 2013 patient booklet don’t mention diet or foods suggested for treatment of Hashimoto’s. Although there is no special diet for an underactive or mal-performing thyroid, nutritional support can help*. In addition, many patients experience problems with their weight. So a sound nutrition plan can help two-fold.

Follow the basics of a healthy diet, such as consuming regular meals, focusing on wholesome fresh foods, avoiding processed/packaged foods, getting more vegetables and beans, managing portions, drinking adequate fluids and balancing energy consumed with physical activity. Check with your physician whether you need to increase Vitamin D foods (fatty fish, milk, dairy, eggs, mushrooms) or Selenium sources (Brazil nuts, tuna, crab, lobster). If you are deficient in Vitamin B12 then you should consider increasing your meat, fish, poultry, organ meats and dairy intake.

Talk to your doctor if you eat large amounts of soy products, consume a high-fiber diet or if you take any of the following which may affect drug absorption:

  • Iron supplements, including multivitamins that contain iron
  • Aluminum hydroxide, which is found in some antacids
  • Calcium supplements

Because people with Hashimoto’s disease may be sensitive to the essential mineral iodine, do not consume large amounts of seaweed or take iodine supplements, which may worsen the symptoms of hypothyroidism.

* “While these practices can be helpful, it’s important to note that there is no one special diet or vitamin that has been proven to eliminate cancer or remove thyroid disease. Because of these special reasons, it’s important to talk with the doctor managing your treatment about any special diets or supplements you are thinking about using.” – ATA 2017, Complementary and Alternative Medicine in Thyroid Disease

– Debbie J., MS, RD

References:

  1. Thyroid Disease and Diet — Nutrition Plays a Part in Maintaining Thyroid Health. Cheryl Harris. Today’s Dietitian. July 2012 Issue, Vol. 14, No. 7, P. 40
  2. “Hashimoto’s Disease.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 May 2014. Web. 15 June 2017.
  3. “Hashimoto’s Disease.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 17 Nov. 2016. Web. 15 June 2017.

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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Summer Sizzle Fitness Tips

Summer Sizzle Fitness Tips

by | Jul 19, 2017 | All, Community, Fitness, Home

Beat the Heat at LA Fitness

There are many reasons to love summer: the longer days, the sunshine, the warmer weather. Although, that summer heat can certainly leave our bodies feeling a bit sluggish. This is because when the weather starts to warm up our bodies go into what can be explained as a sort of hyper-drive cooling state. Internally, our bodies are working extra hard to maintain a consistent temperature and while that is happening, our heart rates and metabolic rates can increase too.1 The extra effort being exerted by your body can leave you feeling sleepy even if you’ve been doing something as simple as sitting in the sun.

So the question stands, how can you motivate yourself to get to the gym and work out when all your body seems to want to do is lay around? Well, it’s important to first note that it’s OK to let your body rest. In fact, our bodies need it! Especially in hot weather. Fatigue can be a cause of dehydration or exposure to too much sun. Make sure that you’re drinking plenty of water. The more our bodies sweat, the more they need rehydration. Your body also loses salts when you sweat too, so if you feel like your body needs a bit of extra replenishment, try rotating between water and a refreshing drink with electrolytes.

Tips to Beat the Summer Heat

1. Opt For Indoor Exercise

Yes, it’s safe to say that most people seem to enjoy spending extra time outdoors in the summer time. However, when it comes to working out, you may want to bring the exercise indoors. Try brining your run to the treadmill, cool off while swimming some laps at an indoor LA Fitness pool, or try cycling in a Group Fitness class instead of outdoors.* When your body gets too hot, it puts more of a strain on your workout routine. Maintain your normal workout pace by keeping cool.

2. Give Yoga A Try 

Why yoga? Well, when the temperature gets hotter it can help the body to become more flexible.2  Not only may you have better luck engaging in yoga when your body temperature is higher, but yoga has been known to have relaxing effects on the body.3 If you’re feeling too tired for your typical workout routine, this may be a nice alternative. Find an LA Fitness club that offers yoga here.

3. Eat More of Nature’s Candy

Summer time treats can be amped up with the addition of healthy fruits. In fact, watermelon and strawberries contain about 92% water. Other high water volume fruits are cantaloupe, peaches, pineapple, raspberries and oranges, all ranking between 87-90% water. This helps replenish fluids in our bodies and can give our bodies a natural boost of energy post-workout.4

4. Chill Out

Taking a cold shower before your workout may “help reduce the risk of your body’s core temperature rising too quickly.”5 What does that mean for you? Well, it can help increase your body’s performance by allowing a greater possible increase in muscle temperature and heart rate before your body begins to overheat. Essentially, by allowing your body to experience the drop in temperature, you have given yourself more time to work out before your core temperature reaches peak levels.6 It’s important that you check with your physician before trying this technique, as a cooling pre-workout shower isn’t meant for everyone.

5. Take Exercise Along on the Vacation

Summer is a great time for vacations with family and friends! One of the best things about exercising is that it can be done almost anywhere. If you’re heading to the lake, splash around and burn some calories. Are you taking the vacation to the beach? Spend some time building sandcastles with the kids. Are you escaping to the mountains? Try hiking to get some cardio in. Just make sure no matter what you’re doing for exercise, you’re listening to your body and staying hydrated.

 LAF, LA Fitness, LA Fitness guest pass, send a guest pass for LAF

Why workout alone? Send a friend or family member a guest pass today!**

*Classes and amenities vary by location.

**Guest passes subject to additional terms and conditions. See website for details.

How do you choose to exercise in the summer? Do you have a favorite hobby that’s both fit and fun?
Share it with us below!

Sources:

  1. Ware, Arista. “Why Being in the Sun Makes You Tired.” Sleep.Org. Sleep.Org, 10 Nov. 2014. Web. 22 June 2017.
  2. Rossi, Carey. “Increase Your Flexibility 205%.” Prevention. N.p., 10 Jan. 2014. Web. 22 June 2017.
  3. “Stress Management: Practicing Yoga to Relax.” WebMD. WebMD, n.d. Web. 22 June 2017.
  4. Sklar, Hallie Levine. “Love Your Summer Workout: 10 Motivation Tricks.” Fitness Magazine. N.p., 11 Feb. 2008. Web. 22 June 2017.
  5. Trimarchi, Maria. “Should Men Shower before a Workout?” HowStuffWorks. N.p., 14 Feb. 2011. Web. 22 June 2017.
  6. Ibid

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