Health Tips

Top Tips For Getting Fit In 2010

1. Identify your goal. Make it specific and give yourself mini-goals along the way. Commit to a date. For example: "I will attend 3 Jazzercise classes/week by February 1st." This may sound intimidating, but it will set you on a path to success. Remember you have Mon, Tues, Thurs evenings at 6:15 PM and Sat. morning available.
2. Believe Failure is not an option. You can do it.
3. Make it a Lifestyle Think of Jazzercise as a way of life. Schedule 1 hour 3 to 4 times a week for you.
4. It's Never To Late No matter what your age there is a level of exercise for you in a Jazzercise class. We offer low impact options in every class. It is not about age, but about making smart choices.
5. Think Positive You CAN do this. You may be a bit sore to begin with, but that soreness goes away as you continue to return to class.

Drinking and Dieting
If you enjoy drinking once in a while go ahead and indulge. If you are serious about weight loss then think about drinking infrequently and in moderation.
Alcohol is high in "empty calories". It also interfers with the body's ability to metabolize body fat. Your body is not "burning fat" when alcohol is in your system.
Your days of workout may be interfered with after a night of drinking. Have you ever tried to dance with a hangover?
If you do decide to drink remember to drink responsibly. Don't drink and drive and get yourself back on track after you indulge.

Should I do Personal Touch Class?
Personal Touch class is designed to teach proper technique, resistence training and muscle strengthening. The following artice speaks to this.
Just Do It — Correctly
Proper instruction and technique is essential for anyone beginning resistance training for the first time, but it is especially important for people with existing cardiovascular disease, Williams noted.

"Patients who come into cardiac rehabilitation programs typically get that kind of instruction, but people who are not participating in those formal kinds of programs should get in touch with an exercise specialist, or a physical therapist to provide some input on how to be doing resistance training properly. And the key there is that patients who do have cardiovascular disease need to identify themselves as such, so people don't assume they are healthy and give them instructions that would be inappropriate."

Of note, Williams added, in all of the research to date, there are almost no reports of significant adverse effects of resistance training, although these were all supervised, controlled studies where risk is minimized. "The downsides are there, but the upsides are greater, and the downsides appear mostly to be related to the fact that people do things they shouldn't be doing, or don't seek advice or evaluation prior to starting," he said

Core Muscles
There's a lot of buzz these days about "core muscles". Chances are you will hear your instructor talk about "your core" frequently during class. It is not as if these are some type of secret muscles that suddenly appeared and started begging for a workout.
Core muscles are used in everyday living. Wether you are carrying the groceries, swinging a golf club, sitting on a resist-a-ball or having sex you are using your core muscles. You use your core every time you move. You become more functionly fit each time you strengthen them. Everything is built on this foundation of 29 muscles of the abs, hips and lower back. The core is the center of gravity and stabilizes your spine, allowing you to do everything from sitting to walking to running a marathon.
Challenge your core muscles and you'll not only improve control, balance and performance, but you'll also prevent injuries.
Strenthening your core is like strengthening the trunk of a tree. Everything aligns more properly with the spine and the limbs sit better in their joints. Many of our new Jazzercise routine focus on CORE strengthening.
HOW DO YOU ENGAGE YOUR CORE?
Stay tall through your hips, keep your head up and shoulders back. Draw your navel to your spine, engaging those abs. Breathe deeply. These thoughts will come to mind when your Jazzercise instructor tells you we are focusing on our core muscles.
Some info taken from article by Patty Kim of the Tampa Tribune.

Having a strong, positive thinking attitude will put you on the road
to success.

Break a new record in class each time you workout.

Your body won't change if you aren't improving.

So for your fat loss workout, pick one area you can improve on each
workout. Whether it's one more pushup, a faster interval, or some more weights
on an exercise, break a record and you'll bust your plateau.
www.turbulencetrainig.com

Dos and Don'ts of Movement
General Recommendations

DO modify or slow down movements when you have trouble maintaining correct posture. Work toward improvement.

DO make movements as large and controlled as possible. Lift torso tall, relax shoulders, and extend arms and legs fully.

DO hold abdominal muscles firmly throughout class for proper posture and back support.

DON'T lock knees and/or tilt pelvis. Hold hips and torso firmly in alignment to prevent arching or rounding back.

DON'T compete with anyone in class.

How Can I Get Myself to Exercise?
It usually takes about 1 month of regular exercise before your routine starts becoming second nature. "At that point, your hard work will all seem worthwhile," says Walter R. Thompson, PhD, a professor of kinesiology, health, and nutrition at Georgia State University. The reason: That's how long it takes for your mind and body to adapt to your change in schedule--and for you to start noticing results, including weight loss and increased strength and energy.

Your Target Heart Rate
Jazzercise recommends that you consult your physician before beginning any new exercise program.
Your ideal exercise intensity, called your "exercise training zone," varies from an upper to a lower limit. Jazzercising above your upper limit increases risk of injury. Jazzercising below your lower limit decreases your exercise effectiveness. Any of the following three methods will help to ensure that you are exercising optimally and within your training zone.

1. Target Heart Rate Method Your heart rate will reach 55 to 85 percent of maximum during the aerobic segment of class if you are exercising within your exercise training zone. To calculate your heart rate:

Subtract your age from 220 to determine your maximum heart rate.
Take 55 percent of your maximum heart rate to determine the lower limit of your exercise training zone.
Take 85 percent of your maximum heart rate to determine the upper limit of your exercise training zone.
Count your pulse beats for 6 seconds and multiply by 10. The pulse count should be within your training zone.
Circuit class is meant to keep your heart rate to at least 65% of your target heart rate during the class. Circuit class should be a part of your fitness routine. Join us on Mondays as we do a standing circuit class.

For more health tips visit the official Jazzercise site at http://www.jazzercise.com

If you have any questions please consult your physician.