Lynbrook | New Hyde Park | NY

Workout

3 Weightlifting Myths: Busted!

Are you getting started on building your new body for the New Year, but hesitant to add in a proper strength training routine? Here are three strength training myths that may ease your mind about picking up some “heavy” weights this winter:

  • Lifting heavy weights will make me bulky: Wrong! Lifting heavy weight won’t make you bulky, eating a lot of calories will though. Heavy is a relative term and depends on the individual; a proper strength training routine will help you develop lean muscle and burn more calories while doing nothing. That’s right, nothing… the more lean muscle you have on your body the higher your metabolism will be. The only way to do this is to lift those weights you may have thought were too much for you.
  • “I don’t want to get too big- just tone”: This is one of the most common things said when referring to strength training or weight lifting. “Tone” is a misused term and when talking about your muscles they can only do one of two things; get bigger or get smaller. When you are “toned” it just means that your muscle is more visible but other than that it is impossible to sculpt yourself any other way. So in actuality, your muscles got bigger and you appear more “toned” because they are more visible.
  • “Low weight, High reps!”: A commonly misused phrase, this gives people a misconception of what they need to be doing and may not be appropriate for everyone. Often this will lead to a very light weight being used in hopes that you can do 30 of them and it will be sufficient. For example, when doing a set of 15 repetitions, you want to choose a weight that is challenging from the start and is quite hard towards rep number 14 & 15. If you can easily get to 15 reps with your weight it may be too light- the last four to five reps should be challenging, yet do-able!

 

By Tyler Palmquist

Staying Motivated Beyond January

The New Year is often thought of as an opportunity to make ourselves better. Many resolutions are made to create healthier lifestyles and create changes. It is important to keep this mentality going throughout the rest of the year- not just during the first month of the year. Here are a few tips to stay on track with your resolutions!

Workout Buddies. Bring a friend along on your morning walks or sign up for the gym together! Having someone with you will not only help keep you accountable, but make exercising more enjoyable.

Find Something You Like. Make your workouts enjoyable by choosing something you like to do! Maybe the treadmill seems dreary, but biking is more enjoyable. Strength training may seem intimidating, but the machine circuit is the perfect challenge.

Rewards. We all have big goals, but it’s important to set small goals along the way. Treat yourself to something that will keep you on the path to success. Splurge on a new pair of workout shoes or buy a fun water bottle when you reach those goals.

Change Takes Time. Remember that changes are not going to occur overnight. Center your attention towards each day and making healthy choices. Habits take time to form just as they are hard to break. It’s important to focus on the small accomplishments along the way!

 

By Louise Mills-Strasser

The Right Mindset for the Holidays

The holidays are quickly approaching and we are thinking about all the delicious food that comes with the holidays. It’s important to set your brain up for success, too! It’s time to establish a game plan for keeping your mind and body healthy is during this time of year.

The clients who are the most successful with staying healthy are the ones that plan in advance. Getting your mind to learn how to think healthy is the first step to getting your whole body to be healthy. Break it down into three steps to establish healthy ways of thinking:

  • Anticipate the day or event where you are going to enjoy eating with the family. Keep up with your workout routine before and continue your healthy eating habits. One day of indulging should not ruin all you have accomplished. If you know a big meal is coming, don’t react to a bad meal and then try to workout because you feel guilty about it. You should be able to enjoy the holidays and stay focused on your goals.
  • Plan what you are going to eat for the week in advance. Put your food in containers for the next few days at a time. This is important because it makes it easier to eat healthy and use portion control. If you take two days of your week for an hour each day to prepare your food, the rest of the week is easy. Hold yourself accountable for your actions- you are the only one that can control what you eat. Do your best to maintain a positive and healthy mindset!
  • Enjoy the holidays with your loved ones! The happier you are, the more you will want to take care of yourself. If you do the first two steps, this last step is easy! Don’t feel guilty about enjoying a cookie or two, but don’t eat the whole tray. Savor the foods you enjoy and eat them slowly. Appreciate the time you get to spend with your loved ones. You know how hard you worked up until this point and you deserve to enjoy the holidays!

A healthy mind set is just thinking about you and your health before you think about quick and easy. The saying goes “nothing worth having comes easy;” with hard work and consistency, you will truly appreciate the goals you achieve vs. having something handed to you.

The holidays are not a hard time to stay healthy if you truly want to be. Hold yourself accountable and be positive about your ability to control what you eat and do. If you exercise through the holidays you will feel so good about yourself and your New Years will be better then ever.

 

-Corynne Pereira, MS, CSCS

 

Fitting Workouts in Between the Holidays

We all know that the upcoming holidays can be quite a hectic and stressful time—dinner parties, family gatherings, cooking, and shopping.  With everything that’s going on, it’s easy to lose focus on your health and fitness goals- what was once a main priority takes a back seat to the holiday season.  Moreover, if you’ve been working towards shaving off a few pounds, these times can be especially difficult in terms of your nutritional intake.  Therefore, we at Peak Performance Fitness decided to provide you all with some helpful tips on how to squeeze some exercise and physical activity in among the chaos that this holiday season might bring, whether you’ve recently begun an exercise program or are maintaining your progress.

  • Set reminders. Whether you use your phone, tablet, computer, or even a pen and paper, setting reminders to exercise may be beneficial while your mind is preoccupied with other events.
  • Write down you goals and how you plan on achieving them. I’m positive that the majority of you already have your fitness goals in mind, but by writing them down and visibly seeing them every day, the goals/ideas become solidified and you are constantly reminded of what you plan on achieving; whether it’s to build strength, lose weight, or become overall healthier and fitter.
  • Prioritize. If you find yourself failing to make it to the fitness center or perform regular activity on a daily basis, it is most likely because you are putting other things ahead of your goals. What will probably help is to sit down alone, and readjust what’s most important to you—making your health and fitness one of your top priorities (which it should be) will help influence you to maintain a regular workout regimen.
  • Make a schedule. Whatever modality you use to organize your life (calendar, phone, planner, etc.), plan out the next few weeks of exercise.  Set a consistent time of the day in which you know you will be available on a weekly basis and designate it for exercise.  Many people are more likely to do something if it becomes a normal part of a daily routine at a regular time.
  • Home Workouts. If time is limited, speak to your exercise physiologist about developing a home-based workout regimen.  For example, modified push-ups, sit-ups, crunches, shoulder presses, curls, lunges, and squats are examples of exercises you can do using minimal or no equipment without even stepping outside of your house.  If your goals are weight-loss or to build up cardiovascular fitness, walking up and down the stairs, using a jump rope, or walking/jogging/bicycling around the neighborhood for a minimum of 20-30 minutes a day will certainly do the trick!

Although it’s easier said than done, do yourself a favor and do whatever it takes to fit regular exercise into your schedule.  Whether you have to wake up an extra hour early before work, or get a workout in before bed, I guarantee you will be thanking yourself after for continuing your exercise program during the busy holiday season.  Just ask yourself this question: “Would I rather not exercise because I am a little extra busy and yield no results, or would I rather give a little extra effort, make time for exercise, and reach my health and fitness goals?”

 

By Anthony Locast

Understanding the Fat Burning Zone v. High Intensity Exercise

The fat burning zone is often referenced, and yes it does exist, but most people don’t understand exactly what this means. This concept is that more fat is burned at a lower intensity of training, roughly 60-70% of your max heart rate vs. a higher intensity of training. This is based off of percentages. If you are training at a lower intensity, burning 50% of calories from fat and at a higher intensity burning 35% of fat, part of the puzzle is missing. This piece shows that at a higher intensity, you burn more calories overall.

High intensity training is not always appropriate for everyone for various reasons. Maybe they are new to exercise, recovering from injuries, previous health conditions, etc. For those people able to incorporate high intensity exercise, interval training is a great way to start. Having both low intensity and high intensity exercises in your exercise program is beneficial for your body. Interval training is when you alternate between at least two activities, changing different rates of speed, degree of effort, etc. Each person has a different level which they are able work at. Finding the target heart rate is a good way to monitor the level of effort.

Beginner: This level would appropriate be anyone new to exercise or recovering from injuries. Starting with lower intensity exercise (roughly 60% heart rate) is a good way to ease your body into a routine. Incorporate higher intensity exercise very little the first 2 weeks. At this level, the higher intensity might only be 70-75% of your heart rate. The intervals will change over time, but an example would be to start with 4 min low intensity, 1 min high intensity and repeat 2-4 times.

Intermediate: This level would be for anyone who has been exercising for a while and ready to step up their program. This interval program would start with a lower intensity (roughly 60% heart rate) and a higher intensity of 80%. Maintain the lower intensity for 2 min and the higher for 1 min. This can be repeated 5 to 10 times.

Advanced: This level would be more for athletes. The interval program would start at lower intensity of 70% and a higher intensity of 90-100% of heart rate max. Maintain 1 min low intensity and 1 min high intensity. This can be repeated 10-15 times. Depending on the type of athlete these ratios will change.

Each person has their own limits and should listen to their body. These are guidelines to interval training, but not the only way to do it. The exercise physiologists at Peak Performance would be happy to set you up with a program right for you.

 

By Corynne Pereira

Workout Tips for Weekend Warriors

The weekend warriors, either we are one or we know of one. These individuals are the ones who participate in strenuous physical activity every once in a while, most commonly on the weekends. Overall this physical activity is good, however; there are some things you should consider before you go all out in a pick up basketball game with your old high school friends.

First of all, hydrate, hydrate, hydrate. The last thing you want to happen is for your calf to cramp up in the middle of a jump shot. You should be consuming water even hours before and after the game as well. During the game you should continue to hydrate whenever possible. If the sport is strenuous or lasts more than an hour, you may want to have a carbohydrate beverage, such as Gatorade, to help you refuel.

Second, you should eat a sufficient meal before, during, and post workout. Before strenuous exercise you want to have a meal that is moderate in protein and carbohydrates, low in fat, low in fiber 1-2 hours before your workout. If you are participating in a lengthy sport such as soccer you might want to bring some oranges or fruit snacks for health time to help you keep pushing through the game. As for a post workout meal, you are looking to have a meal that is balanced in terms of protein, fats and carbohydrates. Protein is necessary in terms of repairing of the muscle and carbohydrates are necessary to repair muscle glycogen stores.

A dynamic warm-up is also very beneficial for the weekend warrior- you want to avoid injury. This type of warm-up helps you prepare mentally and specifically for the game ahead. A dynamic warm-up also increases your core temperature and increases your heart rate to get you ready to workout. Save the static stretching for after the game.

It is very important to protect your skin, so don’t forget to wear sunscreen! Remember we all have to go back to work on Monday; be safe rather than sorry, but most importantly have fun!

 

By Sally Leahy

 

Summer Fun Outdoor Workouts

When it’s beautiful outside, we know it’s hard to be inside at the gym. Your kids are off from school and you need a family activity. Summers are full of BBQs and weddings- you just don’t have the time to fit it all in. There are many reasons that you simply do not want to be indoors in the summer. We have some great outdoor activities where you can catch some sun rays, have some family bonding time, and of course, get those exercises in!

Beach Workout
One of the best places to workout on a summer day is the beach! Not only will you enjoy the beautiful scenery to keep you motivated and an ocean breeze to cool you off, but you also are getting a better workout. Sand creates for a greater workload for the muscles and a higher heart rate, which leads to a more effective training method.  The surface of the sand also puts less of a strain on your feet compared to pavement. So go play some beach volleyball, throw around that Frisbee with your friends, or simply walk along side the ocean.

Circuit Training in the Park
Ever walk around the park and see equipment scattered throughout? Many of our state parks have different equipment and devices to help you complete full circuit training. Not only is this a cost effective method to exercising without having to purchase any equipment at home, but you will also get a full body workout.

Aquatics & Swimming
While cooling off in the pool, why not burn some extra calories? Swimming is great for lower and upper body strength. Water exercises may help take the pressure off your joints and muscles. Since water is a natural resistant, it helps you workout those muscles. If you aren’t big on swimming you can try out some aquatics workouts, which include: arm circles, leg lifts, walking in the water, aqua jogging and flutter kicking.

Hiking
There are many types of hiking trails that you can choose from depending on the distance you choose, type of scenery, and difficulty level. Whether it is your first time hiking or you have done it before be sure to layer your clothes, pack plenty of water, and put on sunscreen.

Walking
Every step counts so get as many in as you can! Whether it is walking to complete your errands, visiting a friend or simply enjoying a nice walk around town- walking may be one of the simplest exercises you can do. Walking can help you maintain a healthy weight and can also prevent or manage various conditions, including: heart disease, high blood pressure and diabetes.

 

By David Daoud

What’s The Perfect Workout Shoe for You? Find Your Sole Mate.

Shoes come in a variety of types and sizes, but are you wearing the right shoe geared towards your type of workout?

Walking Shoes: Walking shoes tend to be heavier and stiffer than running shoes; therefore when you are choosing a walking shoe, you want a shoe that has enough support, cushion, and flexibility. It is also important to look at the traction aspect of the shoe if you are planning on hiking. A good walking shoe for women is the New Balance WW1765 and for men is the New Balance MW 759.

Running shoes: When you are looking for the runnin g shoe you want to make sure that you have a perfect amount of cushion. Running shoes are made to handle the shock of two times your body weight. Therefore when picking a running shoe, you want to make sure it has great cushioning in both the heel and forefoot. Other important aspects of a running shoe you should look for are flexibility, stability control, traction on roads or trails, and breath-ability. It’s important to take a look at your foot before you buy a shoe. Our feet are all different, but can be divided into three categories: low, high and medium arches. These different arches will make a difference in the type of shoe you should buy. A good example for a person with low arches would be the Asics Gel Kayano 222. A good buy for an individual with high arches is the Asics Gel- Kinsei 6 and one for medium arches is ASICS 2000.

Cross-training: A cross-training shoe might be for you if you occasionally participate in a variety of exercises from tennis to basketball to some weight-lifting. Cross training shoes are not used to running miles, but more for individuals who participate in different athletic activities. A good cross-trainer should have a firm heel, good support, and should be light weight. An example of a popular cross-trainer is the Puma Tazon.

Specialty: Specialty shoes are used for specific activities. There are specific sneakers, cleats for individuals who participate in weight-lifting, cycling, tennis, basketball, soccer, lacrosse, baseball, etc. Just make sure when you are picking out one of these shoes that you are purchasing the correct shoe/cleat for that specific sport.

Lifestyle: Lifestyle shoes might look cool and trendy however they are not meant for exercise. Do not try wearing Vans or Nike Janoskis to the gym or to participate in a sport because you are putting yourself at risk for injury.

Trying to find the right shoe for your desired exercise routine is important so take the time to weigh out your options in order to make those feet happy! Remember, your foot size can change or swell throughout the day, be consistent with the time that you are shopping; your feet tend to be larger throughout the day.

 

By Sally Leahy