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Exercise and the Flu Season

September 22, 2009 By Leave a Comment

With the outbreak of swine flu I am curious what measures are taken to clean your facility and handle the spread of bacteria?

What suggestions do you have for safety measures?

Fit for Life takes pride in our facility. Cleanliness and presentation of the club are of uppermost importance and it is the job of all employees of Fit for Life to do their part in making sure the club is clean and safe for all our members.

We have disinfectant spray bottles available throughout the club and members are instructed to spray down their machines/tools after use. Those at higher risk of getting sick should spray machines/tools down before use as well. Antibacterial gel is made available for members to use to help cut back on the spread of bacteria. Washing hands before and after exercising also helps decrease the spread of bacteria. It is important that everyone do their part to help prevent the spread of the seasonal flu’s that plague us.

Filed Under: Health and Fitness Tagged With: ,

Why Should I Have My Body Fat Measured?

August 17, 2009 By Leave a Comment

Body fat is important for determining fitness. The human body is composed of a variety of different types of tissues including lean tissue (muscles, bones and organs) that are metabolically active and fat (adipose) tissue that is not.  Body weight does not distinguish between pounds that come from fat and pounds that come from lean tissue (muscle) and therefore is not a clear indicator of health.

What is the best method for testing?

Having your body fat tested allows you to determine how much of your composition is made up of fat and this is a better indicator of your overall health. There are several methods to choose from and each has its advantages and disadvantages. The best bet is to pick one method and stick with it, use the same technician for each test performed, watch trends rather than specific numbers and your results will be accurate for you. At Fit for Life we choose skinfold caliper testing because it works for all populations of people.

Our Exercise Physiologists and Personal Trainers have over 30 years of combined experience in body fat testing, we are confident in our analyses and we can design a program specifically for you!

Filed Under: Diet, Weight Loss Tagged With:

Can Anyone Join Fit for Life?

August 4, 2009 By Leave a Comment

Are There Any Age Limitations?

Men and women, boys and girls of any age, race, size and shape are welcome at Fit for Life.

We cater to ALL! Access cards are given to anyone 16 years of age and older and those younger must be accompanied by an adult. We promote health to every age group including children.

What better environment for your kids to learn about being active than a fitness center! For the convenience of busy moms and dads, we also have a child care area for those 10 and under which is staffed several hours each week … no more excuses for not being able to get to the gym!! We would love to give you a tour of our facility and describe what we have to offer. We guarantee you’ll walk away with a new perspective on exercise!

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Exercising to Reduce Stress

July 13, 2009 By Leave a Comment

It’s been suggested to me that exercising will help my stress level – very high stress job.

Do you agree and what methods of exercise would work best?

Absolutely! One of the most significant benefits of exercise is an outlet for frustrations and therefore, a reduction in stress levels. This happens for many reasons.

  • Exercise gives your mood a natural boost because it decreases stress hormones and increases endorphins.
  • Exercise takes your mind off your problems, redirecting it to a different task.
  • Exercise makes you feel better about yourself, giving you confidence to handle stressful situations.
  • Exercise improves your overall health both in the short-term (increasing your immunity to fight off colds and flu) and in the long-term (increased longevity and “feeling younger”).
  • And, most importantly, exercise lowers physiological reactivity toward stress.

Simply put, exercise not only helps you deal with your current stress, it supplies immunity toward future stress. Now that’s a great reason to exercise! I recommend a combination of both cardiovascular exercise (exercise that increases your heart rate) and weight training exercise (exercise that tones and defines your muscles) as a means of reducing stress.

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What is appropriate gym etiquette?

June 18, 2009 By Leave a Comment

A common question I am often asked is:

I’ve never been to a gym before and I just got a membership… What is appropriate gym etiquette?

Whether you’re an expert exerciser or you’re just starting out, there are some unspoken rules that all of us should know:

  • Share. If you’re doing multiple sets on a machine, it’s common courtesy to let others in during your rest periods.
  • Clean up after yourself. Leaving your sweat behind is not only gross, it’s disrespectful. We provide towels for you to use while you’re exercising and have disinfectant spray bottles placed visibly throughout the club. If you leave sweat streaks on a machine, wipe it down.
  • Put your tools away. If you put 300 pounds of plate load on an incline chest press, stack up a step to do plyometrics, use a resistance band or a Bosu, put them away when you’re finished.
  • Use common sense. If you’ve been on a cardio machine for 30 minutes and there are others waiting (most likely someone will inquire, “how much time do you have left”),  it’s time to get off and move on. Cross training is more beneficial and chances are, the stairclimbers are open for use.
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Should I Choose a Treadmill or a Stairclimber?

June 4, 2009 By Leave a Comment

I am looking to purchase either a treadmill or a stairclimber.  Which would you choose? What features should I look for in a treadmill?

Both are cardiovascular machines meant to increase heart rate and burn calories and fat.  It’s a personal choice.  Stairclimbing is a more advanced exercise and requires more endurance than walking, but if you are planning to run and walk using a treadmill, then either would provide appropriate training for your cardiovascular system.  I would recommend getting either piece on a 30 day trial to be sure you like what you’re getting and that you’ll make a commitment to actually using it.  We have good intentions, but more often than not, home equipment gets used as a clothes rack more than it gets used for exercise.

At Fit for Life, we have both treadmills and stairclimbers in addition to recumbent bikes, Arc Trainers and Elliptical Runners for cardiovascular exercise.  Remember, the more choices you have, the more benefit you receive and the less likely you are to get bored with your routine.  Plus, you have the option of taking group classes, you have camaraderie and professional staff available to answer all your questions.  Choose a piece of equipment for 30 days on trial and come to Fit for Life for 1 week FREE and then make your final decision.

Filed Under: Health and Fitness, Weight Loss Tagged With: , , ,

I’m Not Enthusiastic About Exercising

May 28, 2009 By Leave a Comment

I’m 74 and not enthusiastic about exercising, but know it’s for my own good.  Can you make it fun?  Would you recommend exercising on machines or taking exercise classes?

You’re not alone!!  Many people aren’t enthusiastic about exercising, but one thing we all know is that exercise is good for us, both physically and mentally.  Exercise isn’t a luxury, it’s a NECESSITY and all the research points to it.  In fact, exercise is at the top of the list for the prevention of many diseases including heart disease, osteoporosis and certain types of cancer.  It relieves stress and makes you feel good about you!!

At Fit for Life, we not only make exercise fun, we assess your current fitness level and design an individual program to meet all your needs.  In addition, we offer 4 classes each week that are designed specifically for seniors as part of our SilverSneakers Program.  The classes are fun and rewarding!!

I recommend doing both machines and classes. Changing things up as much as possible helps prevent injury and works your muscles in many different planes of movement.

Call today to set up a time to tour our facility … you’ll be glad you did.

Filed Under: Health and Fitness Tagged With: , ,

Fitness Motivation

May 4, 2009 By Leave a Comment

I feel better and healthier when I have a work-out regimen, but I go to the gym for 3 months and then stop.

Do you have tips to keep me motivated?

It’s important to remember that we are all responsible for finding the key to keeping ourselves motivated to exercise. What works for one may not work for another.

A gym can only provide the tools to help you. At Fit for Life we offer a Get Started Program – we assess your current fitness level and your fitness goals and design a program that meets all your needs. We offer one-on-one personal training for those who need even more motivation – the personal trainer encourages you to come out of your comfort zone and do things you would not imagine you can do. And, we also offer group classes as another avenue to keep you interested.

Our team will work with you to find the best solution to keeping you motivated to fulfill your promise to yourself.

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What kind of exercises should a woman do to stay in shape while pregnant?

April 8, 2009 By Leave a Comment

If you were exercising regularly before you became pregnant, you should be able to maintain that program (for the most part) throughout your pregnancy. Exercise does not increase your risk for miscarriage.

If you are just starting an exercise program as a way of improving your health during pregnancy, get approval from your physician, start slow and follow these tips:

  • Drink plenty of water while exercising. Staying hydrated is important.
  • Listen to your body … your body will tell you what to do.
  • Never exert to the point of breathlessness. Use RPE scales to determine exertion levels. Exercise should feel “somewhat hard”.
  • Use weight training as a form of toning only. It’s normal to have to decrease the amount of weight you’ve been used to in order to stay comfortable.
  • Avoid exercises that involve lying flat on your back during the 2nd and 3rd trimester. Continue abdominal exercises in a seated position.
  • Remember that your joints and ligaments are more lax during pregnancy and this may increase risk of injury. Choose exercises that are stable.

Fit for Life has implemented a Pre and Post Partum Exercise Program. Our trained experts can help you throughout your pregnancy and after. Call for more information.

Filed Under: Health and Fitness Tagged With: ,

What Does Physically Fit Mean?

March 17, 2009 By Leave a Comment

To be physically fit means to be in a state of health and well-being. Physical fitness is defined as the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist disease and to react to emergency situations.

How Does one Tell If They Are Physically Fit?

You can determine how physically fit you are by having a fitness assessment. We offer fitness assessments at Fit for Life. Our assessment includes a full medical history, blood pressure/heart rate test, body composition analysis including body fat percentage and circumferential measurements, flexibility assessment and a graded exercise test (GXT). The GXT is performed on a treadmill and determines your estimated volume of oxygen consumption. From this test we can determine how “fit” you are in comparison with others in your age group and determine your target heart rate zone/MET level. These numbers are vital in setting up an appropriate exercise prescription and therefore, fitness assessments are highly recommended before you begin an exercise program.

Come join us at Fit for Life and we will help you get “physically fit“.

Sheila Rolling, Personal Fitness Trainer and Owner of Fit for Life – Fitness Club in Faribault, MN.

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