Life Time Fitness: Savage

05/18/2016

No matter how hard I tried there was just never enough time to work-out.
About a month ago, I tried this and have to say I was AMAZED with the outcome!
I Dropped about twenty-four off the scale and my belt line has shrunk!
I visited my friends the other day and they were proud of how fantastic I look.
Little do they know, it wasn't as difficult as they think.

They Were All Teary Eyed When They Saw Me

04/15/2016

Does Tennis Exercise the Butt?

Tennis is not only an effective all-over body workout, but also it's a fantastic way to work your rear end. You must maximize certain aspects of your game and your time spent on the court, however, to get the most benefit for your gluteus region. You can't play a passive game and expect to get results. Some hustle on the court will do the trick.

Powered by Glutes
Your gluteals are an essential part of a tennis game; they serve as the engine, so to speak, that propel you to spring off and meet the ball, then switchback to reach for a ball on the other side. If you're playing an active game -- running for every ball, etc. -- then you're working your butt for most of the match, almost without thinking about it. Your butt muscles are like a conduit for power that is transferred from your lower to your upper body.

Between Points
For more fat-burning and gluteal engagement, it's important to maintain your activity during a tennis match and not stand still between points. You will see many pro players running in place while waiting for their opponent to get ready to serve. This running in place not only keeps your heart rate up, it's a great butt workout.

Bend Those Knees
Tennis coaches often remind you to bend your knees. The reason for being in this "tennis-ready" stance is to be able to push off and rush to meet a ball more efficiently -- plus it keeps those butt muscles constantly engaged. The pushing off motion begins with your gluteus.

Overall Fat Burning
To have a great looking derriere, you have to burn fat all over your body -- and a fast-paced tennis game is a sure way. In order to burn fat, your heart needs to be pumping at 50 to 80 percent of its maximum heart rate, which is considered your target zone, advises the American Heart Association. To estimate your MHR, subtract your age from 220, so if you're 40, your MHR is 180. Working at 50 to 80 percent puts you at between 90 and 144. Stop in the middle of your match, and check your pulse to see if you're in the target zone.

04/14/2016

Do Abdominal Crunches Slim Down Your Waist?

Ripped athletes and movie stars doused in glamour on magazine covers make achieving washboard abs seem like an unimaginable fitness goal that only photoshop can conquer. However, slimming down your waistline to reach fitness model status isn’t an impossible feat. It requires a dedicated combination of cardiovascular activity and a healthy, reduced-calorie diet. The average workout enthusiast might hit the exercise mat to perform hundreds of stomach-burning abdominal crunches without netting visible results. Ab exercises ultimately build the muscle underneath unsightly belly fat, but that burning sensation in your midsection won’t burn the fat.

Ineffective Abdominal Exercise
A majority of exercise fads demand ex*****on of several sets of abdominal crunches to tone core muscles. However, the traditional crunch has been scientifically tested to be one of the least effective abdominal exercises for muscle toning. The American Council on Exercise enlisted a study, led by doctor Peter Francis at the San Diego State University Biomechanics Lab, to determine the level of muscle activity that 13 abdominal exercises promote in the human body. The study included subjects between the ages of 20 and 45 who ranged from occasionally active to intensely participatory in exercise. After data were collected using electromyography equipment, results ranked the traditional crunch as the third least effective ab exercise for contracting activity in the re**us abdominis and obliques.

Core Stability
Abdominal exercise is part of a complete strength-training program, although crunches are most effectively used for the purpose of generating core stability, as opposed to burning fat and building strength. In 2011, the “Journal of Strength and Conditioning Research” tested the relationship between core stability, functional movement and performance. The study required 28 healthy participants to perform a variety of exercises relative to athletic training. The results indicated that core movement should not be a main point of emphasis in any exercise program because it fails to provide performance-enhancing benefits beyond injury prevention.

Altering Your Lifestyle
Achieving washboard abs is an all-encompassing lifestyle, according to Military Fitness. Abdominal crunches fail to slim down your waist; however, a healthy diet combined with cardiovascular exercise and abdominal strength training can help you achieve your goal. Military Fitness recommends completely altering your diet if you’re serious about shedding body fat to make your abs pop. Eat at least five servings of fruits and vegetables each day. Do not consume fried and processed foods, cheese and fatty red meat. Instead, eat foods rich in lean protein, like fish and poultry. In addition, drink at least 3 liters of water daily. Water helps supply working muscles with the nutrients needed to operate at a high level, which is crucial for the purpose of burning fat during exercise.

Muscle Training
Getting ripped is tied to dedicated cardiovascular exercise, according to Military Fitness. You should get at least 30 to 45 minutes of moderately intense cardiovascular activity four times per week. Military Fitness states that it takes approximately four weeks to experience noticeable results. In addition, train your abs to execute complex movements that better target the re**us abdominis and obliques than crunches do. The American Council on Exercise cites the bicycle maneuver and Captain’s Chair as the best abdominal exercises for targeting your midsection.

04/13/2016

Posture Tips to Keep Your Shoulders Down

Just like body language, posture reveals a lot about a person. Elevated shoulders may indicate stress or be a sign that you're overworking certain muscles at the gym. Poor posture, in particular elevated shoulders, makes you more prone to musculoskeletal disorders, headaches and restricted breathing. Changing position throughout the day, using good form for activities, and performing a home exercise program can help relax shoulder muscles and improve posture.

Causes
Working at a computer, overworking chest muscles and performing household chores all encourage slumped shoulders. The more time spent on those activities, the weaker the shoulder stabilizers become, and the more muscles like the upper trapezius jump in to help out. The shoulders creep upward and cause the head to jut forward.

Everyday Movement
Holding still, even with great posture, isn't good for prolonged periods of time so change positions or walk around every hour or so. Go to the bathroom, get a glass of water or do a few simple stretches. Try shoulder rolls, shrugs and squeezes. Stretch your chest by holding onto the back of your chair, squeezing your shoulder blades together and leaning forward. For an even greater impact, aim for a lunchtime walk or exercise class.

Your Environment
Take a look at your working environment. When seated or standing at a computer, make sure your upper arms relax at your sides with your elbows close to your body. As you reach for the keyboard and mouse, your hands, wrists and forearms should form a line nearly parallel to the floor. When seated, your knees should be at about the same height as your hips. Rest your feet on a box if necessary. A stand-up or treadmill desk can help increase your movement throughout the day and improve posture, but watch your alignment and change positions periodically. If you don't work at a computer, see what environmental changes you can make to improve your posture. Find ways to keep your legs, torso, head and neck aligned vertically and your arms close to your body.

Exercises and Stretches
To align the head, neck and shoulders, lie on your back with your legs on a chair or coffee table. Once the shoulders and back have relaxed, use shoulder retractions to strengthen muscles of the upper back and shoulders. With your arms straight out from your shoulders and your elbows bent, squeeze your shoulder blades together and down away from your ears 30 times. Stretch the chest while standing or seated by reaching your arms behind you, interlacing the fingers and lifting your hands away from your body. Strengthen the back and abdominal muscles with a kneeling spinal balance exercise. From hands and knees, extend one arm and the opposite leg. Hold this position for several breaths before switching sides and repeating several times. These stretches and exercises may feel difficult at first, but they should get easier over time. If you feel pain, see a doctor to rule out anything more severe.

04/12/2016

Exercises to Do for Cross Country

Cross-country may be one of the most challenging types of distance race you can attempt, though it’s not the longest one. However, you still need a good overall fitness program to build your strength and endurance for the different kinds of terrain you’ll face. Warm up before you start training by doing five to 10 minutes of light cardio activity.

Hill Running
Hill running boosts your endurance while it strengthens your legs. Running up a hill is, in effect, a resistance exercise in which you move your body weight against gravity. Run with an upright posture during your ascent and descent. Lift your knees high and pump your arms aggressively on the way up. Focus on your form and don’t worry about your speed. During training sessions, try to run six to 10 long hills -- hills that require about 90 to 120 seconds to ascend -- plus 10 to 20 short hills.

Core Training
A good overall cross-country workout should include exercises for the core, which helps you retain a stable, upright posture as you run. Do abdominal exercises such as crunches, planks and Russian twists. Perform a glute bridge by lying on your back with your heels elevated on a bench or stability ball. Lift your hips so your torso and thighs form a straight line. Use a back extension apparatus to target your lower back. Position yourself face down and secure your feet in the device’s leg anchors. Bend your hips and back to lower your torso close to a vertical orientation and then lift your torso until it’s aligned with your legs.

Lower Body Exercises
Though your legs will receive plenty of exercise from standard running workouts, you should still supplement that work with exercises to strengthen your thighs and calves. Squats work your quadriceps and calves, along with the gluteus maximus in your butt. Lunges target the quads, glutes and hamstrings. Hold a pair of dumbbells with your hands above your head while you do lunges to also work your shoulders and core. Perform sissy squats to strengthen your knees by squatting while you balance on the balls of your feet. Target your hamstrings, glutes and core by lying on your back with your heels on a stability ball and then using your feet to pull the ball as close as possible to your butt.

Upper Body Workout
The upper body may seem a less obvious area for a runner to train, but college cross-country coach Jim Fischer says in an article for Runner's World that a runner with powerful legs but a weak upper body and core “will always be slower” than a runner with good overall strength. Your exercise choices include the mixed-grip chin-up -- in which you hold the bar with one palm facing forward and the other facing back -- plus bent-over and seated rows, lateral raises, bicep curls and tricep extensions. Target your shoulders, triceps and core with rotational shoulder presses. Hold a pair of dumbbells next to your shoulders with your elbows pointed down. Press the weights up as you rotate your torso to the left, lower the dumbbells and then press them again as you twist to the right.

04/11/2016

What Is a Metabolic Demand Workout?

A metabolic demand workout, or metabolic training, refers to exercising at varying intensities to make the body work harder. A typical metabolic demand workout involves using the large muscle groups to maximize periods of higher intensity and allowing only short periods of recovery. This type of training places a higher metabolic demand on the body.

Maximizing Calorie Burn
Metabolic training does not refer to any one type of workout. Whatever the exercise, the goal is to exercise in such a way as to require a greater expenditure of energy and maximize calorie burn. The body responds with an increased metabolic rate during and after exercise. Metabolic training for those who are less fit should be of lower intensity, until their fitness level increases. Simply shortening the recovery periods mean more overall work.

Increasing Intensity
High-intensity metabolic training is not for beginners or those who are not very fit. Proper progression is required to ratchet up the intensity of metabolic training. Engaging the large muscles and using multiple joints at the same time quickly increases the intensity of a workout. In addition, keeping recovery periods short means that the heart rate does not slow much before exercise resumes, thus resulting in a more intense workout.

Sample Workout
One example of a metabolic training exercise is jumping into a squat or lunge while holding dumbbells. This requires large muscle strength and also quickly raises your heart rate. Doing just a few of these can tire you out quickly. For metabolic conditioning, rest just long enough to allow yourself to repeat a high intensity period while maintaining proper form. As you become more fit, you can increase the duration of the high-intensity periods and incorporate more high-intensity periods in addition to shortening the recovery periods.

Session Safety
Metablic workouts can increase muscle strength and cardiovascular fitness more quickly than less-demanding workouts. The key is to adjust the variables -- like the exercises, intensity, number of repetitions and sets and rest periods -- while preventing injuries which can be serious. Do five to 10 minutes of light cardio before the workout -- like easy jogging and swinging your arms -- to warm the muscles. Keep the workout within your physical limits in terms of the exercises selected, their intensity and frequency of workout. A fitness coach or trainer can help you design a program suitable for your level. If you have health concerns, consult your physician.

03/30/2016

What Kinds of Exercises Can Slim Down the Insides of Your Thighs?

Adductor muscles make up the insides of your thighs, and their primary job is to draw your legs together. Unfortunately, you don't always get a good look at them because they often are hidden beneath a layer of fat. This can be a problem area for many, but with a regular exercise routine and a healthy diet you can be on your way to slimmer thighs.

Your Body Decides, Not You
When it comes to slimming down your inner thighs, exercises that specifically target the area will do little to help you accomplish your goals. Losing weight in a specific area is known as spot reduction and is an exercise myth. When you exercise, your body does not use energy from the local site being worked but rather pulls energy from throughout your entire body. In order to slim down your inner thighs, you'll have to engage in a full-body workout regimen.

Schedule Cardio Time
Cardiovascular exercise of any kind is an effective way to help slim down the insides of your thighs. Cardio can create a caloric deficit, which can lead to overall fat loss throughout your entire body, including your inner thighs. Weight loss will only occur if you don't cancel out your exercise efforts with excessive food intake. Exercises that use large muscle movements such as brisk walking, jogging, elliptical training, cycling, kickboxing and rowing all are efficient cardio choices. The American College of Sports Medicine recommends that individuals seeking weight loss perform at least 150 to 250 minutes of moderately-intense physical activity per week.

Lift Weights, Get Lean
Strength training is an often overlooked asset in the pursuit of slimming down. People, women especially, tend to shy away from weights in fear of bulking up. While bulking up is a possible result of strength training, it takes an incredible amount of work and dedication and is not something that happens by accident. Strength training will, however, build muscle and aid in your fat-loss efforts. The American Council on Exercise notes that as muscle mass increases, metabolism increases, making it easier to maintain a healthy body weight. As you build muscle and lose fat, your inner thighs will appear slimmer and more toned.

Effective Weight Training
Effective programming is the key to a successful strength-training routine. Exercises that target multiple muscle groups at once, such as squats, lunges and step-ups should be performed at the beginning of your workout while your muscles are still fresh. In order to build muscle and get that metabolic benefit, use heavier weights to perform two to three sets of eight to 12 repetitions. If you're looking to simply engage the muscle and improve endurance, use lighter weights to perform two to three sets of at least 12 reps. Perform isolation exercises such as hip adduction following the compound movements using the same weight-rep programming. Weight training can be performed two to three days per week with at least one day of rest between sessions.

High Grade Fuel
You can work out 30 minutes a day and lift weights three days a week, but if you eat in excess the insides of your thighs will yield little results. Your diet is just as important, if not more, than exercise when it comes to weight loss. Fuel your body with only the most nutritious foods. Opt for fresh, whole foods such as vegetables, fruits, nuts, whole-grains, low-fat dairy and lean cuts of meat. Avoid high-fat, high-sugar, fried or processed foods. Drink plenty of water throughout the day to stay hydrated and fight off false-hunger cues.

03/29/2016

How to Create a Personal Full-Body Workout Plan

Your full-body workout routine needs to be designed with consideration of your goals, available equipment and time. And it needs to provide three areas of focus: strength training, cardiovascular exercise and flexibility. While it is important to use a variety of exercises, you can create a total-body workout with limited equipment using your bodyweight as resistance. If you have access to a gym, or to equipment such as dumbbells or resistance bands, your routine expands to include those.

Step 1
Choose a way to organize your workout whether you use a blank workout card, print out a workout log that has rows and columns, or design your own chart on a blank piece of paper.

Step 2
At the top of your workout log, write in a five- to 10 minute warm-up that uses full-body movements such as marching in place, walking, cycling or stair climbing.

Step 3
Select a strength-training exercise for each of your major muscle groups including your chest, back, shoulders, arms, core and legs. List first any multi-joint exercises such as squat thrusts, squats, lunges, kettlebell swings and snatches, and include three or four on your workout routine. Create a second section that includes three or four muscle-specific exercises such as the chest press, pullup, shoulder press, bicep curl and arm extension. Create a third section and list two or three core exercises such as crunches, situps, hanging knee raises and reverse crunches.

Step 4
Make columns and list your desired number of sets and repetitions. For example, if you are a beginner, list one set of six to 12 repetitions. As your strength improves, change the number of sets to two or three.

Step 5
Include a row next to each exercise in which you can write the amount of resistance used for the activity. The goal is to use a weight that causes muscular fatigue for the final two repetitions of each set. Choose a heavier weight if you perform six to eight repetitions and select a lighter weight for 10 to 12 reps.

Step 6
Organize your workout into a circuit routine for a time-saving variation. List one set of eight to 20 repetitions of your first exercise. Then, include a cardio movement such as running in place. Plan to do one set of your next exercise followed by a cardio movement such as jumping jacks. Structure your workout in the same manner by alternating a strength-training and cardio exercise until you complete your list of exercises. Repeat the circuit two or three times.

Step 7
Schedule time, on the bottom of your workout log, for a cool-down of three to five minutes at the end of your strength-training session. Walk, cycle or march in place.

Step 8
Include a flexibility section with 15- to 30-second stretches for each of your major muscle groups.

Step 9
Schedule your total-body workout three days a week with at least one day of rest in between. Plan to perform 20 to 30 minutes of cardiovascular exercises on the alternate days. Include rhythmic, consistent movements such as walking, jogging, swimming, cycling, using an elliptical machine or stair climbing.

03/28/2016

Does Jogging Get Easier?

On a mission to improve your fitness level, you decide to start jogging. Halfway through your first jog, however, you find yourself out of breath, sore and exhausted. You think to yourself: this must get easier, right? If you start slowly and stay dedicated, you will find that jogging not only gets easier over time, but also offers an effective and enjoyable cardiovascular workout.

Ease Into Jogging
One of the biggest mistakes new joggers make is to do too much too soon. By trying to endure the workout of a seasoned runner, rather than increasing your pace and distance over the course of several workouts, you risk getting injured and are more likely to give up. Instead, try a training plan that includes intervals of both walking and jogging, with an end goal of jogging continuously for at least 30 minutes. If you are completely new to exercise, U.K. heath website NHS Choices recommends walking first. Once you are able to easily complete 30 minutes of continuous walking, you are ready to begin incorporating a few jogging intervals into each workout.

Be Consistent
For jogging to get easier over time, you must be consistent. Because this is a challenge for many busy adults, Road Runners Club of America recommends scheduling your workouts in your planner or appointment book like you would any other commitment. Try to jog at least twice a week when you are starting out, and encourage a friend to also give jogging a try. Jogging with a partner is more enjoyable, and you will be more likely to complete your scheduled workouts if you have someone holding you accountable.

Prevent Injury
Nothing impacts a jogging program more than injury. Common injuries affecting runners and joggers include stress fractures; shin splints; and calf, arch and Achilles tendon pain. To help prevent injury, the American Academy of Podiatric Sports Medicine recommends that you warm up with 10 minutes of walking, and then perform five to 10 minutes of stretching before each jog. Plan to perform a 10-minute cool-down and stretch at the end of your workout as well. Select lightweight athletic shoes that support your ankles and arches. If you are unsure of what type of shoe to buy, visit a shoe store that specializes in athletic shoes.

Tips to Remember
Jogging isn’t for everyone, so you should check with your doctor before you begin a jogging regimen. If you have arthritis or a history of heart disease or joint injury, your doctor may recommend walking instead. Also, emphasize safety, especially when running outdoors. Do not run in high-traffic areas, and keep in mind that running on a track or dirt surface is easier on your joints than running on concrete. Drink plenty of water before, during and after your workouts, and take your jogs indoors during hot summer months to prevent overheating.

03/23/2016

What Muscle Does the Lateral Pulldown Work?

The lateral pulldown, or lat pulldown for short, is a compound exercise that works the muscles of the back -- particularly the latissimus dorsi. Build this muscle to reap significant functional and aesthetic benefits for the back. The lat pulldown also engages several other muscles to assist in the movement, making it a staple in many strength-training routines.

Back Builder
The latissimus dorsi is a broad muscle that covers the back of your torso, below the arms and across the ribs. This muscle plays a role in shoulder and spine mobility. If you throw, twist, shrug or bend, you use your latissimus dorsi. When you build up this back muscle, you create a desirable v-shape that makes your upper body look strong and wide while giving the appearance of a smaller waist. The lat pulldown also engages other muscles important to back strength and function, including the posterior deltoids at the back of the shoulders and the rhomoboids and trapezius of the upper back.

Helper Muscles
The lat pulldown is a compound exercise, meaning it works several joints at once -- and thus, several muscles. While the latissimus dorsi is the primary muscle worked, the biceps and muscles of the forearm act as helpers. Several of the muscles of the rotator cuff also assist as you pull the bar down. The smallest muscle of the chest, the pectoralis minor, is another part of the body that helps you perform the exercise.

Do the Move Correctly
Do the lat pulldown correctly to ensure you're optimally targeting the lats and to avoid injury. Use a cable machine with a bar, and hold it with an overhand grip that's wider than shoulder width. Sit down with your thighs under the padded supports. Engage your abdominal muscles and pull the bar down toward your chest, rather than behind the neck. A study published in a 2009 issue of the "Journal of Strength and Conditioning Research" determined that this is the most effective way to perform the exercise. It also helps keep you safe from possible shoulder injury. As you pull down, concentrate on drawing your shoulder blades together and down your back and on preventing your back from arching. Once you've pulled the bar down past your chin and toward your collarbones, slowly extend the elbows to complete one repetition.

Change It Up
Once you've mastered a standard lat pulldown using the long, wide-grip cable bar, you can vary the exercise to change the way the muscles are targeted. For example, widen your grip on the bar to put more emphasis on the lats and less on the arms. Other variations include using an underhand grip on the wide-grip cable bar or replacing the bar with a close-grip attachment. Both variations still target the latissimus dorsi, but slightly alter the way the synergist muscles work.

03/22/2016

Do Oblique Exercises Help Slim Down Your Waistline?

The obliques are often targeted in exercise programs, since they sit right at the waistline and help support the body's core. While oblique exercises will help shape your waistline, slimming your waistline involves more than oblique exercises alone. A combination of regular cardiovascular activity and a healthy diet, in conjunction with regular oblique toning exercises, can yield a slimmer waist.

Anatomy
The obliques make up part of the lateral abdominal wall on either side of the lower torso. The external obliques are the largest of the lateral muscles and are most obvious at the surface of the waist. The interior obliques rest directly underneath the external obliques. Both sets of obliques function to assist the re**us abdominis in flexing the spine and tensing the abdominal muscles. They are also key muscles in allowing the trunk to rotate and flex from side to side.

Slimming
Slimming the waistline can be achieved through a combination of regular cardiovascular, or cardio, exercise, proper diet and consistent core and abdominal toning. According to Michael Lagomarsine, Boston University’s head strength and conditioning coach at the Athletic Enhancement Center, spot toning a single area with isolated exercises will not effectively reduce fat. Fat does not convert to muscle, so performing oblique exercises alone will not result in a reduced waistline. Consistent cardio will, most likely, yield the most successful fat loss resulting in a slimmer waistline.

Toning
Oblique exercises can, however, help enhance the definition of the waistline as you slim down with regular cardio and dieting. Core exercises including balance ball crunches, cable twists, cable wood chops, medicine ball Russian twists, planks and side planks all help develop strength and muscle tone in the exterior and interior obliques. Enhanced tone provides visible muscle definition, and toning yields strength. Stronger obliques contribute to abdominal and spinal stability and can help prevent injury.

Considerations
Always consult with a health care provider before beginning any sort of exercise program. Start conservative with both your cardio program and your oblique exercise program if you’re just starting out. Work toward a goal of three sets of 10 to 15 repetitions per exercise. Keep your movement slow and controlled to make sure you’re using your obliques for the exercises rather than relying on momentum. Allow your obliques at least one day of rest between toning sessions, and gently stretch to reduce soreness. If any muscle soreness persists for more than two or three days, consult a health care professional to rule out the possibility of injury.