Club Blog

There are many different styles of yoga being taught and practiced today. Although all of the styles are based on the same physical postures (called poses), each has a particular emphasis. Here is a quick guide to the most popular types of yoga that can help you decode the schedule at your La Jolla Health Fitness Center gym and figure out which class is right for you.

HATHA

Hatha is a very general term that can encompass many of the physical types of yoga. If a class is described as Hatha style, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

VINYASA

Like Hatha, Vinyasa is a general term that is used to describe many different types of classes. Vinyasa, which means breath-synchronized movement, tends to be a more vigorous-style based on the performance of a series of poses called Sun Salutations, in which movement is matched to the breath. A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that’s done at the end of class.

Check out the La Jolla Health Fitness Yoga Gym schedule to see what yoga class fits you can join today!

According to experts, some of the new trends we see this year in fitness, exercise and nutrition are predicted to stay around as trends for the next several years to come as Americans are slowly but surely realizing that our country needs to make health and wellness more of a focus. And regardless of the fact that we have less time to exercise (because many of us have to work harder and longer these days), the changes we make now should be changes we keep in place. So instead of diets and bootcamps- make them lifestyle choices. Below are two of the fitness and exercise trends that Paige Whainer from About.com believes will continue well into the upcoming decade.

Group Training, Fitness and Exercise Classes

Group fitness has always been popular and that trend continues into 2010 with the prediction that even more of us will turn to small-group training and fitness gym classes to stay in shape.

Group fitness can be more motivating than working out alone. Not only do you draw on the energy of others exercising around you, you have a specific date and time to show up for your workouts – a good idea if you need extra motivation. There’s also a competitive environment in group La Jolla Sports Club fitness programs, nudging you to work a little harder than you would on your own. Just a few classes you may see at your local La Jolla Health Fitness Center gym include:

• Adult Fitness
• Cardio/Strength training
• Dance classes (Kid’s and adult dance)
• Jiu-Jitsu
• Yoga
• Core Conditioning
• Spin
• Personal Training

Vanishing Muscle

One-third of a pound of muscle is lost per year after the age of 40. Sarcopenia is age-related loss of muscle mass, strength, and function. Much like osteoporosis and osteoarthritis, sarcopenia is a serious degenerative condition; reduced muscle mass increases risk for injury and results in loss of mobility and balance.

Metabolically, muscle is an active tissue that allows the body to burn more calories and, in turn, reduces risk for developing diabetes and/or obesity. A study published in the Journal of Applied Physiology (October 2003) showed that resistance exercises (strength training) can reverse sarcopenia. Both men and woman can reap the rewards of strength training and old-fashioned iron pumping.

Two Workouts in One

Eliminating cardio exercise, however, is not the answer. Find ways to include cardio workouts in your cardio strength training routine. Former Mr. America, Bob Gajda has developed a workout that can not only increase your endurance, but also shed fat and maintain muscle. This workout is known as peripheral heart action or PHA. The concept of this strength-training workout is to incorporate “super setting” by utilizing all areas of the body. PHA prevents blood from stagnating in one area, thus forcing the heart to pump blood to the entire body. In turn, this creates an effective aerobic and strength training routine. Since the basis of this exercise is strength training, no muscle is lost.

Whether you use PHA or another combined cardio strength gym training system, make your workouts fun. Always consult with a professional La Jolla Sports Club Staff trainer before venturing into a demanding physical activity. Combining strength and cardio training is the ideal way to keep your heart, muscles, and bones toned and healthy.

According to Eric Villiagran, cardiovascular training provides a good foundation when it comes to exercise, offering benefits in weight control, endurance, and overall cardiovascular health. Unfortunately, as we age, cardio exercises alone can’t help us preserve precious muscle mass. Check out what Eric has to say about the combination of both cardio and strength training in his blog below.

Your Beatin’ Heart

Cardio training is an essential form of exercise for overall health. Typically, we picture cardio as hours on a treadmill, but it’s possible to achieve a good cardio workout from walking, sprinting, swimming, or La Jolla Sports dance.

Heart rate is the number of contractions the heart makes in one minute, and this is measured in beats per minute (BPM). Knowing your BPM is integral to cardio training, because as you exercise, your body speeds up its demand for oxygen. In turn, the heart increases its BPM, allowing more oxygen-rich blood to travel through your body.

Periodically taking your pulse at the wrist or gently pressing on the side of your neck allows you to monitor your BPM. Count the beats for ten seconds then multiply by six (e.g., 20 beats per 10 seconds x 6 = 120 BPM). There’s also an easy formula for determining your ideal heart rate or BPM: from 220, subtract your age (e.g., 220 – 40 = 180).

Gauging your heart rate will not only prevent you from overexerting, but also determine the type of workout you’re getting. For example, doing cardio for 30 minutes at 170 BPM will provide you with aerobic conditioning, while exercising at the same BPM for 15 minutes will provide you with fat burning/body building benefits.

Muscle Mass and More

While strength training with resistance is known to build muscle, it is also beneficial for improving range of motion, flexibility, posture, and tendon strength. In addition, it reduces the risk for injuries like back problems. For starters, stay with basic muscle building movements such as bench presses, lateral pulldowns, shoulder presses, and leg presses. You can experience great results doing these movements on machines and, consequently, eliminate the chance of injury that may occur with free weights.

Muscle atrophy (the loss of muscle) is a major concern not just for people over 40, but also for sedentary persons of any age. Women, who generally have less bone density and muscle mass than men, are more prone to muscle loss as that age. Dr. Miriam Nelson, Associate Director of the Human Physiology Laboratory at Boston’s Tufts University, stresses the importance of non-aerobic strength training for preserving bone and reducing muscle loss.

What makes the weight room seem intimidating to women? What should women consider when beginning to plan their weight and La Jolla fitness personal training sessions?

Some of the intimidation comes from the idea that men all know what they’re doing and women don’t. But that’s just not true! More and more women are lifting weights. In fact, statistics have clearly demonstrated that more women are participating in weight lifting today than ever before.

Consider the following tips when you plan your training session:

● Take advantage of your gym’s complementary personal training sessions and have a trainer create your own personalized program.
● Find a training partner who has some experience with lifting.
● Share the cost of La Jolla Sports Club Personal Training sessions with a buddy.
● Have your trainer demonstrate each of your specific exercises.
● Ask a floor trainer at your local La Jolla Health Fitness Center club to help you out.
If you need help in getting started on a new weight training program, please contact Laleh Yaghoubi, La Jolla Personal Trainer.