aerobics

Fit for Life is pleased to announce our new Fall Group Class Schedule!

Please check our Calendar for updated Group Class times. We have added many new classes as well as updated times on a few existing classes.

Senior Spin Class Starts October 5, 2010

Designed specifically for seniors, this class will put you to the test. You will cycle at a resistance that feels comfortable for you yet challenges your cardiovascular system. Intervals may include fast spinning, resistance training and standing.

Zumba! Starts November 7th, 2010

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. The goal is simple: We want you to want to work out, to love working out and to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! Instructors are certified!!

Interval Training Starts October 7, 2010

Get ready for a change of pace! This class involves constant change, alternating between weight training and bursts of cardio work. Change up your work-out with this fun, muscle building class!

I have just started running and am getting stitches in my right side.  Although I am determined to keep at it, the stitches get so bad I have to stop. How can I get rid of them?

Side stitches occur as a result of a spasm of the diaphragm and are most common on the right side of the body just below the ribcage. One method to prevent or relieve side stitches is to breathe deeply while running.

When you breathe shallowly, the diaphragm is not allowed to lower correctly thus causing a strain on the ligaments connecting the liver to the diaphragm. Breathing deeply and exhaling fully reduces stress on the diaphragm allowing it to relax, thus preventing side stitches.

Also, try exhaling when your left foot strikes the ground. There is a complex explanation for this, but it works! Don’t eat within 1 hour of running and drink plenty of fluids while running. If all else fails, stop running and walk while concentrating on deep breathing. You can continue running once the stitch is relieved.

How long does it normally take for your lungs to “clean out” after quitting smoking so I am not huffing & puffing so bad during my exercise?

Your lungs need time to remove the toxins and phlegm that have built up from smoking. This may take up to a year and coughing is a good sign that your lungs are healing. To help relieve the discomfort of occasional coughing, try flaxseed oil or salmon oil. These oils moisturize the tissue and ease the coughing. Also, drink lots of water. Water heals the system, flushes out toxins, softens phlegm and lubricates the tissues. Keep exercising – your body and lungs need you to. Congratulations on quitting smoking!

Why do people gain weight after quitting smoking?

The nicotine in cigarettes acts as an appetite suppressant and slightly increases your ability to burn calories. Ex-smokers typically gain weight because their appetite and metabolism return to normal after quitting smoking. Food smells and tastes better as those senses improve which makes eating more enjoyable. But, gaining weight isn’t inevitable. Exercise on a regular and consistent basis, make healthy food choices, chew sugarless gum to keep your mouth busy and journal what you eat and drink every day helps keep you accountable and on track. Remember: the health benefits of being smoke-free are more important than even moderate weight gain. Lung damage and heart disease are irreversible, weight gain is not. DON’T GIVE UP!

What can you do to get rid of arm flab?

First, you must reduce the amount of fat that sits on top of the muscles. To do this, you need to examine your current diet to make sure that your calories in are less than your calories out. This will take some dedication on your part and a good start would be to document what you eat and talk with an expert in nutrition to find out where unwanted calories are coming from.

Next, you need to tone the muscles underneath the fat. This includes working your arm muscles (i.e. biceps, triceps, shoulder complex, etc.) in many different planes of movement through weight training to be sure you’re hitting all the angles of the muscle for proper toning/definition. This may require some personal training, even just instructional based, so you can be sure you’re getting the most benefit from your work-out.

Remember: this won’t happen overnight and will take hard work and dedication on your part. But it can be done and we can help, so call for more information.

How might medications affect my exercise program, especially exercise intensity and heart rate response?

To be able to perform sustained activity, changes in heart rate, blood pressure and heart muscle contraction are required. Medications have the potential to alter exercise performance.

It’s imperative that you know what medications you are taking, why you are taking them and that you are able to provide a list of these medications to your fitness professional. We can determine, based on your medical history and your list of medications, what heart rate and blood pressure responses you can expect from exercise and design an appropriate exercise prescription for you.

We perform graded exercise tests at Fit for Life that give us vital information to correctly set your exercise intensity and keep you within an appropriate target heart rate zone. Always get permission from your physician before starting an exercise program, especially if you are taking prescribed medications.

Fit for Life has created a YouTube Channel for our Fitness Center. Julie Fox of Fox Video Productions recently produced 7 videos of our fitness classes. You can visit our Fit for Life MN Videos here on our website or on YouTube: http://www.youtube.com/user/fitforlifemn If you visit YouTube, be sure to leave a comment and subscribe to our channel.

We have 4 videos of our aerobics classes and 3 videos of our SilverSneakers classes.

Sheila Rolling leading a Combo: Step and Pump class

Rosalie Ihde Teaching Us to Kickbox

Theresa Vold Leading Our SilverSneakers Through A Workout

See the rest of our videos on our Fit for Life Video page under the Information tab.

18 Group Classes Offered at Fit for Life

Fit for Life offers 18 group classes each week. They include Spinning Classes, Combo Step & Pump Classes, Kick boxing Class, Interval Class, Yoga / Pilates Classes, Core Strengthening Classes and even Seniors Classes. Come join the fun in a clean and safe environment. Each group class is lead by a professional fitness instructor.

Aerobics Classes

Combo: Boot Camp - Cardio Circuit

A total body work-out that includes a variety of aerobic and strength exercises.

Combo: Step and Pump

Choreographed aerobics, kick boxing and step work-out.

Silver Sneakers I

Strength and range of movement for seniors.

Silver Sneakers II

Cardio conditioning for seniors.

Silver Sneakers Yoga Stretch

Yoga stretch exercises for seniors.

Spinning

Intense spinning class open to all.

Total Body Works

Yoga - Pilates work-out that that focuses on the whole body.

For more details see our Aerobic Class descriptions or our Events Calendar for dates and times of classes.