Silver Spring Membership - NO MONTHLY DUES UNTIL 2021!
Your Time is Now!
Join Spunk Fitness Today for $49 (Start-Up Fee ) & PAY NO MONTHLY DUES UNTIL JANUARY 2021!
HURRY! Get A Jump On The New Year!
#GETFIT
#NOEXCUSES
#MAKEACHANGE
MAKE A CHANGE TODAY!!!
FREE DAY PASSES ALSO AVAILABLE AT
Includes:
*Fitness Consultation
*FIT-3D Full Body Scan
*PT Demo
*Free SpunkFitness T-Shirt
*Free Meal Planning App Vitabot
Why Wait Any Longer, Start today!
#fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle #crossfit #gymlife #personaltrainer #exercise #follow #muscle #instagram #like #weightloss #fitnessmodel #gymmotivation #life
via Blogger https://ift.tt/3kfO1vl November 10, 2020 at 09:29PM
0 Comments
Monitoring Your Heart Rate to Get the Most out of Gym Sessions
Heart-rate monitoring is a time-tested method to make sure you’re getting the maximum cardio-respiratory benefits from your fitness center workouts. The main objective is to stay within your pre-determined target heart rate zone for the duration of your chosen activity. If you’ve never used this method to gauge the intensity of your workouts, there’s no better time to start than now. Here’s what you’ll need to get started. How to Properly Read Your Own Heart-RateIf you don’t have a fancy heart-rate monitor or fitness tracker, don’t worry – you can do it the old-fashioned way, at least at first. First, you’ll need to learn how to find and measure your own pulse. Choose either the radial artery (the underside of the wrist), or the carotid artery (the side of the neck, under the chin) and press your index and middle finder over it (don’t use the thumb – it has a strong pulse of its own that may interfere with your reading). When you can feel a strong pulsing motion, you’ve found the right spot. To determine your bpm (beats per minute), count your heart rate for 10 seconds and then multiply it by 6. Determining Your Target Heart Rate ZoneIf you’re at rest, this rate is known as your heart rate reserve. Maximum heart rate (MHR) stands for the maximum bpm that’s safe for you. Finding the sweet spot between these two –65-90% of your maximum –is as simple as using the following formula:
Another way to calculate target heart rate is to find the difference between your maximum and reserve heart rates. There are also heart-rate charts you can use to compare your results with, and devices that will calculate a more precise number when you enter your age, gender, height, weight, etc. Once you’ve determined your target heart rate, it’s important to make sure you’re not falling below or spiking above this range during your health club workouts.
Using Heart Rate MonitorsIf you plan on using your target heart rate to monitor the intensity of your workouts on a regular basis, you may want to leave this task to a piece of tech rather than trying to take your own pulse. If you’re a member at a fitness gym, keep in mind that many pieces of equipment have heart rate monitors built into them, usually in the handles. If you’re doing a lot of floor or weight-room work, or activity outside, you’ll want a wearable chest/wrist or wrist-only monitor. Most popular fitness trackers include heart rate monitors, and can provide a host of useful information, such as:
Whether you choose to stick with the old-fashioned method or go the way of technology, heart rate monitoring is a proven method for maximizing your workouts to see the greatest improvements in cardiovascular endurance and weight loss.
via Blogger https://ift.tt/3nbgHHW November 10, 2020 at 08:22PM
Why You Should Try A Fitness Class?
We’ve all been there: you know you should workout, but you are dreading another dull hour on the treadmill. More often than not, if this is your attitude, you will decide to stay at home on the couch instead. Fortunately, there are many ways to spice up your workout routine and increase your motivation. One such way is to implement this is to try a group fitness class. Many people are resistant to group fitness classes because they feel embarrassed. After all, what if you don’t understand how to do the exercise and make a fool out of yourself? This is a common feeling, but it is not the right attitude with which to approach fitness. Believe it or not, no one in the room is looking at you; they are thinking about how to not make fools out of themselves! If that is not enough, here are some of the many benefits of group fitness classes: Accountability When you sign up for a class, you are automatically more likely to go workout because it keeps you accountable. If you start regularly attending classes, you will build a relationship with the instructor and the other participants, and that will make you even less likely to skip a workout. Structure When you participate in a group fitness class, you get a great workout without having to plan. Each class is specifically structured by a trained professional to properly guide you through a workout. Each class should have a warm up, a balanced workout, and a cool down period. Fun!
Plain and simple, group fitness classes are fun! They are also a great way to socialize and meet new people. You can switch up your workout routine and just let go for an hour while your instructor guides you through.
At Spunk Fitness, we offer free group fitness classes to our members because we believe that they offer many benefits. Sign up for our gym membership, and try one of our fitness classes today!
via Blogger https://ift.tt/38dJF5u November 05, 2020 at 02:23PM
How Not to 'Overdo It' When Starting a Fitness Program
If you’ve recently started working out regularly, good for you! Following through on your goals to improve your fitness this year is the first step, and often the hardest. Although you’re eager to see results, it’s also important to pace yourself – fitness is not sprint; it’s a marathon. It’s true that more you do, the longer you workout, and the more intensely you do it, the greater your results, but it’s also easy to overstep your ability level in the early stages. So what if you overdo it? One of the following three things may happen:
Injury –Muscles that aren’t used to being stretched and taxed in certain ways can become inflamed, strained, sprained, pulled, or torn. Excess strain on certain bones can lead to stress fractures, and exceeding your max heart rate could cause you to hyperventilate, pass out, or worse.
Soreness and fatigue – the old adage says ‘no pain, no gain,’ right? While some soreness should be expected when starting a new fitness program at the health club, extreme soreness or muscle fatigue could indicate you’re pushing yourself a little too hard. It can also impact future workouts and derail your progress.
Inadequate recovery – Every workout, you’re literally tearing down muscle fibers. Only when you rest can they recover and gain the advantages of training. Overdoing it by not scheduling rest days or getting enough sleep and down time can affect your health, leave you vulnerable to recovery, and sap your motivation.
All of these are good reasons to monitor your heart rate, gauge your perceived exertion, test different levels and duration of intensity, incorporate interval training, and ultimately, listen to your body.
Heart rateBeginners should stay within the lower range of their max heart rate, about 50%, and build up to the recommended 85% ceiling. In the early stages of your program, test your heart rate frequently, whether by checking your own pulse, using a fitness center machine, or strapping on a personal monitor. Perceived ExertionRate of Perceived Exertion (RPE) is a fancy term that describes how hard you feel like you’re working, on a scale from 0-10. If you’re just starting out, experts recommend staying in the 3-5 range for a while. The Cleveland Clinic provides a free download of a RPE scale to help you learn this important self-assessment tool. Test the WatersJust because you’re building your fitness slowly doesn’t mean you can’t workout intensely sometimes. Cautiously try a variety of different exercises and intensities to see what you like and how your body handles it. Everyone has their own unique strengths and weaknesses, so certain ‘intense’ moves or paces might come easier than others. As always, be willing to recognize when something new exceeds your ability, and back out before you get injured. Include Interval TrainingNot only does interval training torch a ton of calories, it strengthens your ability to work longer at higher intensities. Short recovery intervals help keep your heart rate in range and protect you from overexertion. An example of interval training would be walking at an RPE of 5 with 1-minute intervals at an RPE of 7. You can use interval training in nearly any type of exercise you choose. Listen to Your BodyAll of this advice is good, but the most important way to avoid overdoing a new exercise program at the fitness gym is to listen to your body. If at any time you feel dizzy, light-headed, or otherwise unwell, stop and cool down. Make sure you stay hydrated, don’t get overheated, and focus on safety before pride or the prospect of fitness gains. Keep putting in the time, and before you know it, you’ll be able to do much more than you could when you started! via Blogger https://ift.tt/2I4vu7J November 03, 2020 at 11:10PM
The Truth About Pre-Workout Formulas
You don’t have to look far to see an advertisement for a new workout formula that promises to give you more energy, help you workout longer, burn more calories, and see more ‘gains.’ The presence of these supplements can’t help but make you wonder if they’ll provide any benefits to your workouts (obviously, some people use them), especially if you’ve recently become more committed to improving your fitness. If you do decide to give them a try, the sheer number of formulas on the market can further add to the confusion of the differences between them, and which one is right for you. There’s no perfect answer to these questions, but some general guidelines will help you navigate this important topic. What Does a Pre-Workout Formula Contain?Pre-workout formulas may contain any combination of the following ingredients:
Although some of these substances are natural and not harmful to you, some – such as stimulants or specific amino acids – may be harmful if confused on a regular basis. Many stimulants that claim to be ‘natural’ energy boosters are not supported by solid scientific studies, either good or bad. If you do decide to use a pre-workout formula, be sure you know what’s in it, and whether it’s well-researched. Why You May Not Need a Pre-Workout Formula?Pre-workout formulas are relatively new to the world of fitness, which offers a strong clue you might not need it to improve your performance in the health club. Other reasons include the following: When it comes to carbs, your body’s glycogen (stored sugar) in your muscles and liver are probably sufficient, as long as they’re not depleted by a low-carb diet or hours of intense exercise. The exception might be if you’re training at an athletic level. Your body uses mostly carbohydrates for fuel during a workout, not protein. Unless you’re working toward specific mass gains, or a strength/power athlete, you don’t need a protein supplement before your workout. Furthermore, certain proteins could interfere with the blood-sugar level of those who are insulin-resistant. Caffeine may give you more energy, but it can also interfere with your sleeping patterns if your workouts at the fitness center tend to be later in the day or evenings.
Antioxidants may reduce muscle stress and ease recovery, but they can also hinder the natural strength-gaining process. Some ‘stress’ on your muscles is good, because it makes them stronger.
For the Athlete: Proceed with CautionIf you’re a serious athlete, there may be situations when a pre-workout formula is appropriate for you, but you should still be careful. Studies suggest that using certain isolates too heavily can lead to depletion of natural amino acids important for certain functions in the brain and other parts of the body. L-arginine, praise for its ability to increase blood flow to the muscles, can also cause pre-mature aging or damage in blood vessels. Of all the supplements you could take, creatine appears to be the least risky, and can benefit athletes who perform high-power sprints or weight lifting. The Ultimate Pre-Workout Fuel: Sleep and NutritionGetting enough rest allows your body to heal and repair itself from strenuous workouts at the fitness gym. If you’re lacking energy, ask yourself if you’re getting the recommended 7-8 hours of uninterrupted sleep each night. Secondly, fueling your body with nutrition-dense natural foods such as vegetables, fruit, starches, and whole grains provide you with the ‘clean’ energy your body craves. Do you need a pre-workout formula? Probably not. But whatever you choose, be a conscious consumer and do what’s best for your body. via Blogger https://ift.tt/31VN6Ki October 30, 2020 at 12:48AM
When Should You Workout?
Regardless of what time of day you prefer, exercising is a healthy habit that is crucial to your overall health, so it doesn’t really matter when you do it. Plus, many of our Spunk Fitness locations are open 24 hours a day, so you can make the most out of your gym membership, whichever time of day you prefer to workout. However, there are certain benefits and disadvantages for working out at any given time of day: In The Morning Some studies suggest that working out before breakfast causes your body to burn more fat because it does not have the carbohydrates of food to burn, so if your goal is weight loss, you may want to workout first thing in the morning. Additionally, there is some research to suggest that working out in the morning helps you sleep better. Several studies showed that people who worked out in the morning spent more time in deeper sleep than those who worked out in the afternoon or evening. However, muscle strength is at its lowest in the morning, so if you are trying to build muscle mass, you may want to opt for an afternoon or evening workout instead. In The Afternoon An afternoon workout is great for high-intensity exercises like running, biking, or swimming, because the temperature of our bodies is higher in the afternoon, making our muscles more ready for exercise. If you tend to feel low-energy in the afternoon, an afternoon workout could give you the burst of energy you need to make it through the rest of the day. In The Evening Muscle strength is greatest in the evening, so if your goal is to gain muscle mass, there is some research to indicate that the evening is the best time for you to workout. Additionally, the stress relief properties of a good workout could be most beneficial to you after a long day at work. Finally, by working out in the evening, you have had a full day to wake up your mind, so you may benefit from increased mental clarity. Regardless of the time of day, Spunk Fitness is here to provide you with the flexible gym membership you need to workout at whatever time of day you prefer! Contact us today for more information about our gym memberships. via Blogger https://ift.tt/2JiCMWp October 28, 2020 at 11:22PM
The Proper Form For A Sit Up
Sit ups are a well-known move used in the workout routines of military men, body builders, and everyday fitness center enthusiasts. One of the greatest advantages of the sit up is its ability to tone and sculpt the muscles of the rectus abdominus – otherwise known as the “six pack.” It also works the transverse abdominus, hip flexors, and rectus femoris located in the quads. While doing sit ups alone won’t give you a six pack, they certainly play an important role, and are moves anyone can do, virtually anywhere, with no equipment. Sit ups might look easy, but there are still a few ways you can go wrong. Just like any other exercise, it’s important to know the proper form in order to get the most out of your workout and avoid injuries. Let’s take a look at proper sit up form. Basic Sit Up FormSit ups start with your body on the ground, so make sure you’re on a padded surface that’s comfortable for your back, head, and tailbone. An exercise mat at the health club or a lightly carpeted floor should work just fine. Once you’re lying down, draw your knees up to a 90-degree angle with the floor. Your feet should be firmly planted on the ground, about 1- ½ feet in front of your tailbone (basically, a comfortable position that allows them to stay flat on the floor). Your chin should be tucked slightly toward your chest. With your feet and butt remaining on the floor, lift your torso up, exhaling as you engage your abdominals, press your shoulder blades together, and keep your head in line with your spine. Come up into a sitting position, but keep your lower back on the floor. To return to start, inhale and keep the tension in your abs all the way back down to the floor. When you start to feel any lower back strain, pause and sit all the way to stretch your back or go into ‘child’s pose.’ When you’ve completed your desired number of reps or start to feel your abs burning, your workout is complete. What to Do with Your Arms
You may have noticed the arms weren’t mentioned, which is because there are a lot of variations in what you can do with them. The most important thing not to do with your arms is to wrap them behind your neck, because this encourages pulling and could strain your neck.
Some people may prefer to cup their hands lightly behind the ears, while others prefer to fold them across the chest, hold them straight out, or keep them parallel to the body.
Other Important TipsBesides pulling on the neck, another common mistake people make is to initiate the sit up motion with a jerking motion to get momentum. Not only will this not work your abdominals – the whole point of the exercise – it could strain your back or neck. Secondly, some experts say its okay to let your lower back raise up off the floor (sit all the way up), while others recommend only coming up halfway, similar to a crunch. Coming up all the way and letting your lower back straighten out may enable greater endurance for your sit ups, but either practice is acceptable. The important part is that your abdominals are getting worked, so don’t forget to engage them throughout the entire movement. Keep your form correct, feel the burn, and sit ups will help you achieve that toned six pack you can flaunt at the fitness gym near you. via Blogger https://ift.tt/3mnecBM October 27, 2020 at 12:54AM
4 Small Diet Changes To Help You Lose Weight
As a fitness center, we are well aware that trying to lose weight comes with many frustrations. Sometimes, you make steady progress, and at other times, you may plateau with your weight loss. When you are feeling stuck on your weight loss journey, here are some small simple changes you can make to your diet that will help you lose weight: Drink lemon water Drinking water in general is good for weight loss as it makes you feel fuller and helps you eat less. However, adding some lemon to your water may in fact have added weight loss benefits. Lemon speeds your metabolism, so you can burn more calories. Drink three liters of lemon water every day and be amazed at how much easier it is to burn calories. Eat a salad every day Try replacing one meal a day with a salad to see an improvement in your weight loss. This gives you extra veggies that you may not be getting from your usual go-to lunch, and gives you more fiber so you feel fuller for longer. Eat more often It may seem counterintuitive, but eating more frequently may help you lose weight. When you wait too long between meals, it encourages overeating later. By eating small meals and snacks throughout the day, you keep your hunger at bay enough to make smart food decisions. Eat more protein One habit that may help you lose more weight is to add protein to every meal. Protein does a great job of filling you up and making you feel hungry less often. Whether you choose a meat or a vegetarian protein, try eating it at every meal. These diet changes may help you to lose weight, but so will coming into our fitness center regularly! Visit your local Spunk Fitness today for more help with weight loss. via Blogger https://ift.tt/3mfTQdD October 23, 2020 at 03:39PM
5 Essential Nutrients For Muscle Tone
When you are trying to increase muscle tone, you must consider both your exercise routine and your nutrition. When it comes to exercise, Spunk Fitness can help! Come into our health club today for exercise tips to build muscle mass. On the nutrition side, here are some nutrients you need to make sure are in your diet: Vitamin C Vitamin C helps with the health of the blood vessels. The blood vessels supply the muscles with the oxygen and nutrients they need. Healthy blood vessels help you recover from exercise more quickly. Vitamin C is also one of the building blocks of collagen, which helps build your skin, bones, and muscles. It is recommended that you get at least 75 mg a day. Try eating a cup of strawberries or a medium-sized orange. Fish Oil Omega-3s are the fatty acids found in fish oil, and they are a very powerful tool for building muscles. They increase the blood flow to the muscle, reduce the breakdown of muscle protein, and decrease inflammation during recovery. You can take a 1,000 mg supplement of fish oil a day, or if you like fish, try eating two servings of salmon, sardines, herring, or trout, a week. Calcium Calcium is essential for healthy bones and muscles. Calcium helps your muscles to contract, and therefore, grow. Consume a minimum of 1,200 mg a day through dairy products, green vegetables, or a supplement. If you do elect to take a supplement, choose one that also has vitamin D, which helps you absorb calcium. Magnesium Magnesium helps your cardiovascular system by keeping your heart healthy. With your heart pumping properly, it can flow blood to the muscles. Magnesium can be found in spinach, legumes, whole grains, nuts, and also comes in supplement form. Aim to intake 320 mg a day. B Vitamins The B vitamins, including B1, B2, B3, B6, B7, and B12, play an important role in metabolizing protein, producing energy, breaking down fat, and maintaining nerve health. The B vitamins are found in a wide variety of foods, such as eggs, whole grains, legumes, nuts, meats, and leafy green vegetables. When you are trying to increase muscle tone, our health club can help. Come into Spunk Fitness today. via Blogger https://ift.tt/37FY76j October 21, 2020 at 09:07PM
Yoga Poses For Before and After Your Workout
It is important to warm up before a workout and take the time you need to recover from exercise because it takes a toll on your body over time. One way to address both the need to prepare for a workout and to recover from a workout is to do certain yoga poses before and after every workout. Why yoga?Yoga is helpful for both warmup and recovery. For warmup, yoga primes your muscles for exercise, ensuring your body is ready for the stress of exercise. Yoga also helps your balance and agility, putting you in a good position before your workout. For recovery, yoga allows oxygen to flow to hard to reach places to aid healing. How To Incorporate Yoga Into Your WorkoutBefore your workout, start with some yoga poses to prime your muscles. Below, we will go over some good poses to do both before and after working out on the two most popular machines at our fitness club. Then, complete your workout. Once you have finished, gently ease into your first post-workout pose. Both warm up and recovery should only take about five minutes each. TreadmillWhile the treadmill causes less stress on your joints than running outside, people tend to overstride on treadmills, throwing them off balance. It is important to work out the tension in your hamstrings and lower back before working out on the treadmill. Pre-workout pose: Lying Big ToeStart by lying on your back on the floor. Lift your right leg up to a 90-degree angle. Grab the big toe of your right foot with your right hand and gently pull it closer to your body with your left leg grounded to the floor. If you can’t reach, use a yoga strap or towel instead. If your back rounds, bend your left knee and put your left foot on the ground. Repeat on the other side of your body. Post-workout pose: Half HeroUse this pose after your treadmill workout to avoid thigh cramps. Get on all fours, facing away from a wall and touching it with your feet. Place your left shin on the wall by bending your knee back and putting it on the base of the wall. Gently lift your torso. You should feel the stretch in your quad. Be gentle, as this pose can cause a very intense stretch. Repeat with your right side. EllipticalElliptical workouts can be a great way to get an intense cardio workout without hurting your knees. However, ellipticals can also cause a lot of tension in the body, particularly the lower back and shoulders, so it is important to stretch before and after. Pre-workout pose: Reclined TwistStretch your glutes and spine with this pose. Lie on your back and cross the right thigh over the left, allowing your knees to roll to the right. Hold this for a few breaths before switching to the other side of the body. Post-workout pose: Cross-Legged StretchSit cross-legged on the floor. Then, put your hands in front of you and lift your hips. Walk your hands out as far as possible without rounding the back. Breathe deeply to push yourself further out. This will release the tension in your lower back. Now you are ready to get the most out of your workout at our fitness club! Come into Spunk Fitness to work out today. via Blogger https://ift.tt/3m0VmA5 October 20, 2020 at 12:32AM |