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The Benefits Of Resistance Bands

The Benefits Of Resistance Bands

Published by on March 10, 2024 | Leave a response

If you can’t always get to the gym in Stamford, CT, due to travel, schedule, or weather, you’ll find a lot of benefits for having resistance bands available as your home gym alternative. They provide an alternative to bodyweight exercises and don’t require an entire gym in your home. If you want an alternative to weights or bodyweight workouts, give resistance bands a try. They’re so inexpensive that if you don’t like them, you can pack them away for just emergency use without feeling guilty.

Resistance bands don’t require an entire room.

These easy-to-store muscle-building giants can be put in a drawer when not in use. They’re easy to pack so you can take them on vacation and workout in your hotel room if there’s no gym. Best of all, resistance bands are inexpensive. They cost less than weights do. You can buy a whole set that includes different resistance levels for the same price as two dumbbells, so they offer more versatility for less money.

You can use resistance bands for more than just strength training.

Resistance bands are also good for flexibility training and warming up. Nineteen studies were included in a meta-analysis that had a total of 649 subjects. Using resistance bands helped athletes warm up, improving their performance. It aided seniors by improving flexibility as well as balance. That helps reduce accidents that can lead to a long recovery and decline in health.

They keep muscles under tension longer.

Using resistance bands in conjunction with bodyweight exercises can boost the benefits you’d otherwise get from the exercise. It can challenge the muscle during all parts of the movement, both during the lengthening and shortening of the muscle. They make your body work harder, so you’ll make faster progress. You can work muscles on all planes, too. The increased resistance on all planes comes from the pull of the bands, not from gravity like dumbbells.

  • If you have a latex allergy, be more careful when purchasing resistance bands. Shop for the non-latex versions. Always check bands before each use to ensure there are no nicks and tears.
  • Resistance bands are excellent for functional fitness training, especially for seniors or people recovering from an accident or illness. You can use them seated, lying down, or standing.
  • The wide variety of resistance in one set of bands allows you to improve your strength gradually at a minimal cost. One set of bands provides workouts for various resistance levels, from the lowest resistance to ones with a lot of resistance.
  • If you’re using resistance bands as an alternative to the gym occasionally, talk to one of the trainers to get help using them. The trainer can help with exercises and movements for different muscle groups.

For more information, contact us today at Revolution Training

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Male Eating Disorders Are More Common Than We Think

Male Eating Disorders Are More Common Than We Think

Published by on February 25, 2024 | Leave a response

Most people think of young females when they hear about eating disorders, but men also have similar problems. Of every three people with eating disorders, one of them is male. Male eating disorders have been on the rise, in Stamford, CT, and around the country. Body dysmorphia isn’t limited to teenage girls and women, it impacts men at similar rates. Men and boys are far less likely to seek treatment, making it more difficult to assess the extent of the problem. The types of eating disorders include binge eating, anorexia, and bulimia.

It all starts with unrealistic expectations.

Part of the problem stems from the desire to be sexually attractive. If men or boys carry extra weight, it’s not seen as attractive. Just like their female counterparts, those flat abs and the perfect V are the ideal. Some young men suffer from anorexia nervosa where they stop eating, exercise too much, or put strict rules on the consumption of food. Some experience bulimia nervosa where they eat and then purge their body of the food. The final large group of people with eating disorders are those with binge-eating disorders who eat large amounts and then feel guilty about it.

Some male eating disorders involve the desire to be muscular, too.

Men tend to have a unique subtype of eating disorder called muscle dysmorphia. It’s the obsession with bulking up and cutting body fat to dramatically low amounts. Gaining weight can be part of muscle dysmorphia, too. In one study, one-fourth of men and boys of average weight see themselves as underweight. They want to bulk up so people see them as more masculine. While there’s nothing wrong with wanting to bulk up, many of these young men are obsessively exercising, taking steroids and supplements, and eating restrictive diets. While it may initially seem like a healthy outlet, it’s taken to extremes, affecting both mental and physical health.

There are many reasons for eating disorders.

There’s no one reason for this issue. Some people are depressed and want to find a way to make themselves more acceptable. Others are trying to control their life and do it by gaining control over what they eat. A large group of people with eating disorders have a distorted view of not only themselves but also what the perfect body should look like.

  • Some signs of eating disorders are weight fluctuations, dizziness upon standing, digestive complaints, difficulty sleeping or concentrating, and issues with unhealthy skin, teeth, hair, and nails.
  • It’s harder for men to seek treatment for eating disorders. Most programs are created for women. You can find help by calling the National Eating Disorder Association helpline.
  • While eating disorders are linked to depression and other mental health issues, further study needs to be made to identify if the eating disorder caused depression or if it was the other way around.
  • The desire to be perfect is one common need found in most people with eating disorders. The exceptions are people with binge-eating problems. They tend to have impulse control issues.

For more information, contact us today at Revolution Training

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Can You Relieve Arthritis Pain With Diet And Exercise?

Can You Relieve Arthritis Pain With Diet And Exercise?

Published by on February 10, 2024 | Leave a response

As doctors and scientists learn more about arthritis, they find more and more ways to relieve arthritis pain naturally. While medication can help deal with pain, medication can have unwanted side effects/ Solutions like a healthy diet for inflammation and regular exercise also have side effects, but they’re side effects people appreciate, like weight loss, a healthier life, and a general improvement in health. The type of food you eat and the type of exercise you do make a difference in arthritic pain, so always check with your healthcare professional first.

A healthy diet that contains whole foods can benefit people with arthritis.

One of the first things you should do if you have arthritis is to cut out food with added sugar and highly refined foods. Sugar causes inflammation, just as alcohol and refined carbs do. Arthritis is caused by inflammation, so limiting the foods that cause it is the first line of defense. Choosing food that reduces inflammation is the dietary change you should make. Luckily, many foods fit that category.

Foods that reduce inflammation should be at every meal.

At the top of the list of foods to eat should be cruciferous vegetables. These include cabbage, broccoli, Brussels sprouts, and kale. The sulforaphane in cruciferous vegetables slows the damage to cartilage caused by osteoarthritis. Eating food that reduces inflammation like those with omega-3, such as fatty fish, walnuts, and flaxseed. Foods with the phytonutrient anthocyanin are also inflammation fighters. Anthocyanin makes blueberries blue. It’s also found in tart cherry juice, giving it a deep red color. Grapes and olive oil both provide anti-inflammatory properties that can bring relief.

Use a guided exercise program with low-impact exercises.

If the location of your arthritis is in your hips, knees, or lower body, a high-impact exercise program might do further damage. Include flexibility and strength training in your workout. Flexibility training improves the range of motion and loosens joints to relieve pain. Strength-building improves muscle and tendon strength to reduce pressure on the joints. Exercise also stimulates the circulation of synovial fluid that cushions the joints and provides nutrients. You also need aerobic exercise to keep your heart healthy.

  • Spices add flavoring and can reduce inflammation. Turmeric, garlic, and ginger are spices that can provide relief. They provide anti-inflammatory benefits to relieve pain. The diallyl disulfide in garlic may rebuild cartilage.
  • Besides increasing food with omega-3 fatty acids, you should decrease foods high in omega-6. You should also reduce saturated fat and trans fats, foods high in salt, nightshades like potatoes and tomatoes, and food high in purines, such as organ meat.
  • If you’re overweight, losing weight can help relieve the suffering, particularly if arthritis is in the hips or knees. Eating healthy food and exercising to shed those pounds also provide a multitude of benefits.
  • Increase your vitamin C and vitamin D intake. Eating food high in vitamin C can help relieve pain and so can getting vitamin D. Whether you do safe sunning, eat fortified foods, or take a supplement, vitamin D has been shown to prevent, slow, and reduce arthritis inflammation.

For more information, contact us today at Revolution Training

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Best Ways To Stay Hydrated During Exercise

Best Ways To Stay Hydrated During Exercise

Published by on January 25, 2024 | Leave a response

If you’re boxing, jumping rope, or doing any type of exercise at Revolution Training in Stamford, CT, it’s important to remember the fundamentals, like warming up and proper form, or remembering to stay hydrated. Those fitness tips are just as important as the latest exercises. Staying hydrated may seem insignificant or too simple to be important. Its simplicity is often the reason people forget to do it. Lack of hydration can diminish your performance and if you allow the problem to continue, cause serious issues. Here are some tips to help you stay hydrated.

Set an alarm on your phone to remind you to drink water.

Set your alarm to ring two or three hours before you exercise and remind you to consume two to three cups of water to get your body prepared for a workout. Don’t guzzle water right before you workout. It can upset your digestive system. Ensuring you are fully hydrated before you begin a sweaty workout provides several benefits. You’ll have more energy since dehydration can cause lethargy, and hydrating boosts energy. You’ll also be less dehydrated, especially if you sip water throughout your session.

Always have a bottle of water with you and sip on it frequently.

You should have bottled water in your gym bag or an empty water bottle to fill at the gym. If you become adjusted to having water ready, you’ll be more likely to drink it. Do you hate plain water? Some people do. If your workout is intense, carry a sports drink that replaces electrolytes. For a more moderate workout, plain water or infused water will do. You can make it yourself by adding fruit, vegetables, or herbs to water and allowing them to remain for several hours. When you remove them, the water will have a light flavor.

Track the fluid you drink and how you feel.

Understanding your fluid requirement is necessary to ensure you get enough water. Drink water when you feel tired. You’ll be surprised how drinking plain water can invigorate and energize you. You’ll start to recognize the signs of dehydration and be able to calculate your needs. That understanding helps you set a goal for daily fluid intake, including before and after exercise.

  • If you’re hungry for something after a workout, before you eat, drink water. You might find it solves the problem. Sometimes thirst masks itself as hunger.
  • Learn to recognize the signs of dehydration. It can cause mental confusion, exhaustion, headaches, and dry mouth. Lighter yellow urine is a sign you’re hydrated. Lack of skin turgor is a sign of dehydration.
  • If you eat a lot of fresh fruit and vegetables, your fluid needs will be lower. Fruits and vegetables like watermelon, celery, and cucumbers contain a high amount of liquid that helps keep your body hydrated.
  • If your workout is strenuous or you sweat a lot, drink about 4 to 8 ounces of fluid every 15 minutes. Sip on it, don’t guzzle it. Drinking too much water too fast can have negative consequences.

For more information, contact us today at Revolution Training

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The Benefits Of High Intensity Interval Training (HIIT)

The Benefits Of High Intensity Interval Training (HIIT)

Published by on January 10, 2024 | Leave a response

If you aren’t already doing high intensity interval training—HIIT, you should be. There are many benefits you can’t get from a steady-state workout. HIIT workouts aren’t a specific exercise, but a way of doing any exercise. Unlike steady-state workouts where you use the same intensity throughout, you alternate the intensity of a HIIT workout between peak intensity and a recovery pace. If you run, for example, run at top speed for a short period, then slow to a recovery pace for the same amount of time or longer.

You’ll burn tons of calories in less time.

When you’re exercising at peak intensity, you burn a lot more calories than you do at a steady-state pace. One study followed several exercises, including those performed in HIIT mode. They found that HIIT workouts burned up to 30% more calories in the half-hour session. If you’re short on time, a HIIT workout provides the same calorie-burning benefits as a longer exercise session.

The calories you burn during a HIIT workout come mainly from fat.

One study found that HIIT workouts and moderate steady-state workouts both burn fat, minimizing waist circumference and reducing overall body fat, but HIIT workouts were more effective and did it with less exercise time invested. HIIT workouts also increase your metabolism for hours to keep the calorie-burning fires going. Compared to other types of exercise, you’ll burn more calories after the workout. It’s the high intensity that causes the increase in metabolic rate.

HIIT workouts can improve your health markers.

You’ll lower your blood pressure, heart rate, and blood sugar levels. One study showed that 8 weeks of HIIT workouts done 3 times a week for 20 minutes reduced blood pressure and heart rate as much as a half hour a day 4 days a week of steady-state moderate exercising. HIIT workouts were also found beneficial for lowering blood glucose levels and reducing insulin resistance, a precursor for diabetes.

  • HIIT workouts can improve oxygen consumption. HIIT workouts provide the same benefits as much longer sessions of steady-state exercises. All studies show shorter sessions of HIIT improve oxygen consumption as much as longer sessions of moderate exercise.
  • Both anaerobic and aerobic performance improves with HIIT workouts. Just a few HIIT sessions throughout the week. Aerobic performance is traditionally cardio, while anaerobic refers to strength-building workouts.
  • HIIT workouts can boost muscle building. No matter what type of workout you do, HIIT can help build muscles. It’s more effective if used with strength training.
  • HIIT workouts can offer variety and be a backup when you don’t have much time. Since it’s high intensity, you can’t do it every day. On alternate days use recovery exercises like walking or swimming.

For more information, contact us today at Revolution Training

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The Importance Of Rest Days

The Importance Of Rest Days

Published by on December 25, 2023 | Leave a response

People who first start working out want to hit the gym every day. It’s a common mistake. They put in grueling workouts daily but fail to see the progress they want. What’s missing? It’s rest days. Your body needs a day or two of rest, especially between intense exercise sessions. When you do an intense strength-building workout, it causes tiny microtears in the muscles. It takes a day or two to heal. After the tears heal, the muscles are bigger and stronger. If you don’t give your muscles rest and recovery time, you do your body a disservice. Your progress will never match your goals.

Rest days are recovery days.

Just because it’s a rest day, it doesn’t mean you’ll lounge on the couch. Even if your muscles are sore, getting up and walking or doing light exercise is beneficial. If you lift weights and have a rigorous whole-body session, focus on light exercises like swimming. You’ll boost your circulation to help improve recovery and remove the lactic acid build-up. Have fun with the kids and play games to make rest day family day.

Skip a lot of rest days by alternating muscle groups.

You don’t have to wait 48-72 hours to do strength training, just make sure you focus on different muscle groups. You can increase the intensity because you’ll rest those muscles and work on different muscle groups the next day. It still helps to take a rest day twice a week to let your body rest. You can alternate days of strength building, flexibility training, and aerobic training to boost recovery. Let your body have a complete rest once a week.

Taking one day away from exercise increases your focus and prevents injury when you exercise.

You’d fry your brain in a month if you spent seven days a week at your desk doing calculations. The same thing happens when you overexercise and push it to the limit seven days a week. It not only helps maintain proper form, but it also helps maintain focus so you limit the risk of injury.

  • You won’t lose ground by taking a rest day. It takes two weeks of being idle to have any noticeable change in your progress. A day away allows you to come back to the gym refreshed.
  • Too much training can affect your immune system. Even though exercise burns off stress hormones, it also creates stress that decreases your immunity. If you’re fatigued it can be just as bad as not working out at all.
  • Fitness and healthy habits involve more than a healthy menu and working out. Getting together with friends, helping others, and people-centric activities are healthy activities. People who socialize live longer than those who don’t.
  • Burnout is a real problem for people pushing too hard to get fit. It’s both mental and physical. Including rest days in your schedule can help prevent it.

For more information, contact us today at Revolution Training

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Make Your Fitness Goals Come True In 2024

Make Your Fitness Goals Come True In 2024

Published by on December 10, 2023 | Leave a response

Everywhere you look in Stamford, CT, you see decorations, celebrations, and good cheer. It’s that time of year for it. All that merriment makes it hard to think about fitness goals for 2024, but it’s the best time to set them and find ways to help make them come true. Having a plan of action makes success easier. Start by setting definable goals. Don’t just say I want to get fitter. Precision counts in the gym and making goals. If weight loss is your goal, state the exact amount you want to lose. If you want to boost your endurance, identify how you’ll know you’re improved.

Create a plan using your goals.

Creating a weight loss plan is a bit easier than other fitness goals. You have a precise number of pounds to lose. All you have to decide is how many pounds a week is possible. You need to increase your calorie deficit by 3500 calories to lose one pound. To do that, you have to increase your activity level and decrease your calorie intake. Most people choose to lose one to two pounds each week. Once you set your weekly goal, identify the number of weeks it will take to reach your weight goal.

Identify the best time to work out each day.

Consistency counts when you work out. That’s why scheduling your workout at the same time every day helps you achieve your goals. Working out becomes a habit. It feels uncomfortable not to work out at that time. You don’t have to go to the gym every day at that time. Some of your exercises can be walks or playing basketball with the kids.

Plan your meals and learn to judge portion size.

If you do meal planning, you create a week’s worth of meals one day, shop for ingredients another day, and cook when you have a full day at home, usually on the weekend. It’s easier than it sounds. You’re using the oven to cook several meals and many of the ingredients for several meals. You might buy a whole chicken and have baked chicken breast one day and chicken salad for another day. Use vegetables for side dishes, snacks with a dip, and in Buddha bowls or soups. Pack each meal away in portion sizes. During the week, just heat and serve.

  • You may think burning the candle at both ends helps you get everything done, but you’ll be more efficient and less hungry when you get adequate sleep. Lack of sleep increases the hunger hormone and decreases the hormone that makes you feel full.
  • When working out, start slower and focus on form. Using the correct form helps prevent injury and maximizes the benefits. Don’t overtrain, especially during the first few weeks.
  • Don’t be judgmental. If you overeat one day, start again the next. Don’t miss out on special occasions. Have a small slice of birthday cake or other occasional treat without feeling shame.
  • Track your exercise program. Focus on the number of reps and sets. If the exercise becomes easy, take it up a notch with more weight or repetitions.

For more information, contact us today at Revolution Training

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Best Stretches To Do Before Working Out

Best Stretches To Do Before Working Out

Published by on November 25, 2023 | Leave a response

Why should you do stretches before working out? Stretching improves your muscles’ range of motion and can help prevent injury. Many people use stretching as a warm-up and a cool-down, but they use different stretches. Before a workout, you use stretches and movements that mimic your workout to get the muscles gently warmed and ready for the strenuous workout. There are several types of stretches. Dynamic stretches move your body similar to the exercise you’ll do. It is a pre-workout stretch. Static stretching, like toe touching, is a post-workout stretch while your muscles are warm and flexible.

The easiest stretch to warm the muscles for a run is a lunge walk.

Lunge walking is one method of stretching and warming muscles for a run. You clap your hands in front with arms extended, then swing them backward or shake them as you lunge walk. Just walking may be enough stretching to warm the muscles. You can twist at the waist with extended arms, moving your upper body from side to side. Stand with your feet wide. Extend your arms and fingers to the side. Bend your body to one side. When the fingers on that side point to the ground and the other fingers point straight in the air, straighten your body and bend to the other side.

If you’re about to do a full-body workout, you need full-body stretching.

You need to work all areas of your body when a full-body workout is on the schedule. Combine two warm-up stretches by riding a stationary bike while making arm circles. You don’t have to win any races, so don’t pedal at top speed. Just go slowly and build intensity as you go. The arm circles stretch the upper body, and the pedaling stretches and warms the lower body. After a few minutes, reverse the direction of your arm circles.

Yoga poses can help you get ready for a workout.

Improving blood flow to the muscles, preparing the heart for the upcoming effort, and improving your range of motion are all benefits of pre-workout stretches. Yoga poses can provide those things. A few excellent poses include cat-cow, donkey kick, child’s pose, downward dog into a runner’s lunge, and bird-dog crunch. You can do them all one after another or just choose a few for a warm-up.

  • Bodyweight squats can warm your hips, quads, abs, glutes, calves, and hamstrings. Not only do squats warm the muscles, but they also prepare your nervous system for a workout.
  • An inchworm is perfect for starting a warm-up. Bend, placing your hands on the floor, and walk them forward until your body is in a push-up position. Do a push-up, then walk your hands back until you’re upright.
  • If you’re doing lower body exercises by walking, mix it up by lifting your feet as high as possible. Try to press your thighs to your chest. After a minute, switch to butt kicks during your walk.
  • Jumping jacks and jumping rope are good warm-ups. If you have joint issues, instead of jumping during jumping jacks, just step to the side as you clap your hands overhead.

For more information, contact us today at Revolution Training

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Is Joining A Sports Team Right For You?

Is Joining A Sports Team Right For You?

Published by on November 10, 2023 | Leave a response

There are benefits to joining sports teams. The benefits go beyond personal ones and extend to helping others. The Real Fight Club Stamford is one example of that. It was created to raise money for the youth program and provides a valuable service. It also offers members many benefits. While preparing for the fight, you’ll get into shape and experience other benefits that group sports can offer.

Some group sports require more conditioning than others.

Unlike other group sports, when you’re in the ring, you have to be in far better shape than if you’re on a basketball court or softball field. You don’t get a chance to rest while you’re waiting for the ball to come to you or your turn at bat. You’re on call to constantly perform. Even if your choice of group sports isn’t as demanding as boxing, you still get exercise. If you’re not an athlete, it’s harder to stay active, especially when you’re working. A team sport can keep you active and help you stay in shape.

You’ll make friends in group sports and socialize.

You don’t have to be new to a city to have a limited social life. As people age, neighbors, family, and work friends tend to be their core group. The bigger the city, the less apt you are to make friends with neighbors, limiting your social life to family and work friends. Group sports can provide an opportunity to extend your social community and find like-minded people who enjoy a more active lifestyle.

Besides physical health benefits, there are mental health benefits.

If you feel like you’re ready to explode at the end of the day, then adult sports teams may be perfect for you. The exercise is a great stress reducer and the comradery and fun add to the mood improvement. Both the reduction of stress and the increased circulation can help sharpen your focus so you’ll work more efficiently. Boxing is an excellent stress reliever that lets you eliminate the day’s frustrations in the ring.

  • You’ll improve self-discipline when you join a group sport by preparing your body, sticking with the program, and improving your skills to function your best and not letting the team down.
  • Team and group sports can boost your confidence. Part of the reason is that you’re fitter, so you’ll walk taller and look more confident. That makes people treat you as though you were confident. The other boost is the confidence you get from achieving new goals unrelated to work goals.
  • It’s fun to play group sports. As an adult, it’s hard to find a fun and healthy outlet. Group sports provide both. It offers the opportunity to make new friends, work off stress, and enjoy getting fit.
  • If you have a competitive side that you can’t hold back, you can make the most of it on a sports field. Friendly competition provides an incentive to improve skills. Group sports help cultivate skills used on and off the job.

For more information, contact us today at Revolution Training

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