We are proud to announce the March 2010 “Fitcorp Members of the Month.” This honor is just a small tribute to these members’ dedication to fitness, positive attitudes, and embodiment of what it means to be a Fitcorp member.
Cindy Jones (Prudential):
Cindy has been a dedicated member of Fitcorp for 19 years. She has participated in Fitcorp’s Book Club and also recently took part in our Ultimate Loser competition. Within the last few months, Cindy has lost over 20 pounds and has an amazing new attitude towards life and fitness. Fitcorp would like to congratulate Cindy on all of her accomplishments, as well as her determination to achieve her fitness goals.
Thank you Cindy for your continued involvement and for all of your hard work!
Sulpicio Soriano (Longwood):
Sulpicio has been a member at Fitcorp since 1989! He regularly participates in many of our group fitness classes as well as a strength training every morning before work! He is a prime example of how exercising on a regular basis can keep you healthy and allow you to live a longer and fuller life! He is a great representative of what every member of Fitcorp is trying to achieve.
Wednesday, March 17, 2010
Monday, March 1, 2010
Interval Training Can Cut Exercise Hours Sharply
By MARIA CHENG
The Associated Press
Thursday, February 25, 2010; 12:28 AM
LONDON - People who complain they have no time to exercise may soon need another excuse.
Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.
But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise - and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.
"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."
Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.
Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.
"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.
In Britain and the U.S., officials recommend that people get about two and a half hours each week of moderate exercise.
Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.
"I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.
Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.
For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. "It's a shortcut to explosive fitness," he said, adding the training results in snappier and heavier punches.
Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.
Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.
"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."
Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.
"You've exercised at such a high intensity that you're going to create a massive disturbance in your muscles," Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.
Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.
"This is definitely the way forward to save time on your exercise," Nicholls said. "The results are worth it."
The Associated Press
Thursday, February 25, 2010; 12:28 AM
LONDON - People who complain they have no time to exercise may soon need another excuse.
Some experts say intense exercise sessions could help people squeeze an entire week's workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.
But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise - and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.
"High-intensity interval training is twice as effective as normal exercise," said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. "This is like finding a new pill that works twice as well ... we should immediately throw out the old way of exercising."
Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.
Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you're an elite athlete, it shouldn't be an all-out effort.
"You should be a little out of breath, but you shouldn't have the obvious feeling of exhaustion," Helgerud said.
In Britain and the U.S., officials recommend that people get about two and a half hours each week of moderate exercise.
Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.
"I'm much more afraid of people not exercising at all," he said. "Inactivity is what's killing us."
When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.
Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.
For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. "It's a shortcut to explosive fitness," he said, adding the training results in snappier and heavier punches.
Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.
Experts say that's because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don't push the body enough.
"A lot of the (benefits) from exercise are due to a stress response," said Stephen Bailey, a sports sciences expert at the University of Exeter. "If you disturb your muscles, there's an imbalance created and your body will start signaling pathways that result in adjustments."
Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.
"You've exercised at such a high intensity that you're going to create a massive disturbance in your muscles," Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.
Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.
"This is definitely the way forward to save time on your exercise," Nicholls said. "The results are worth it."
Monday, February 8, 2010
Forever Young - You Can Be Fit at Any Age
“Determination is why mentally I feel like I am 25, physically I am 35 and, I bet, no one in here could guess my real age. Shhhh, my 80th birthday was Thursday, (January 28th. 2010)”
Tony Costa is a life long Boston resident and a recent member here at Fitcorp. At nearly 80 years old, we had to know where he finds his strength and motivation to spend up to three hours a day here, 5 – 6 days a week, doing everything from spinning to free weights. Recently, we got a chance to sit down with Tony to ask him how he does it.
Tony’s fitness path started out when he was just 12 years old. In the years that followed, his active lifestyle grew quickly and soon Tony was an avid boxer. As his fitness level developed, so did Tony’s interest in other activities. After spending over 20 years cycling and walking 10 miles a day, Tony’s dedication level grew when he purchased a spin bike so he could continue to spin and walk 10 miles while being a companion to his wife, Helen.
Tony’s dedication to fitness is an example for everyone to follow. “When I walk in here I am half asleep but I do it to stay active. Fitness is all about determination and drive. Love yourself and do something to keep your heart alive. I appreciate Fitcorp for its energetic staff, which makes sure to wake me up most days. Most importantly I value its positive attitudes. Without a positive attitude I would have never made it to 80, never mind 25 or 35.”
Tony continues to be a positive influence on all of us here at Fitcorp and acts as an inspiration to other members by reminding everyone to “keep it up”. His fitness plan is something that should not only be admired, but also practiced. Tony’s commitment to staying fit reminds everyone, “If I can do it at 80, you have no excuses.”
Tony Costa is a life long Boston resident and a recent member here at Fitcorp. At nearly 80 years old, we had to know where he finds his strength and motivation to spend up to three hours a day here, 5 – 6 days a week, doing everything from spinning to free weights. Recently, we got a chance to sit down with Tony to ask him how he does it.
Tony’s fitness path started out when he was just 12 years old. In the years that followed, his active lifestyle grew quickly and soon Tony was an avid boxer. As his fitness level developed, so did Tony’s interest in other activities. After spending over 20 years cycling and walking 10 miles a day, Tony’s dedication level grew when he purchased a spin bike so he could continue to spin and walk 10 miles while being a companion to his wife, Helen.
Tony’s dedication to fitness is an example for everyone to follow. “When I walk in here I am half asleep but I do it to stay active. Fitness is all about determination and drive. Love yourself and do something to keep your heart alive. I appreciate Fitcorp for its energetic staff, which makes sure to wake me up most days. Most importantly I value its positive attitudes. Without a positive attitude I would have never made it to 80, never mind 25 or 35.”
Tony continues to be a positive influence on all of us here at Fitcorp and acts as an inspiration to other members by reminding everyone to “keep it up”. His fitness plan is something that should not only be admired, but also practiced. Tony’s commitment to staying fit reminds everyone, “If I can do it at 80, you have no excuses.”
Wednesday, January 20, 2010
Americans Excercising Less In 2009 Than 2008
Though it might seem like Americans are becoming more health conscious every year, we at Fitcorp recently came across some interesting, yet disappointing findings.
Last Friday, the Gallup-Healthways Well-Being Index revealed that Americans (overall) exercised less in 2009 than they did in 2008. While the percentage of Americans who said they exercised for at least one day a week for 30 minutes or more was only down one percentage point for the year (68.1% in 2009, down from 69.1% in 2008), the more troubling statistic came from the year-over-year comparison, which showed it was down from the previous year in 10 out of the 12 months.
With so much evidence today about the mental and physical benefits of getting regular exercise, we at Fitcorp are confused as to why it took a back seat in ’09?
Is this statistic going to be the same this year or are we going to make up the lost ground in 2010?
Read the article and let us know your thoughts: http://ow.ly/YbSa
Last Friday, the Gallup-Healthways Well-Being Index revealed that Americans (overall) exercised less in 2009 than they did in 2008. While the percentage of Americans who said they exercised for at least one day a week for 30 minutes or more was only down one percentage point for the year (68.1% in 2009, down from 69.1% in 2008), the more troubling statistic came from the year-over-year comparison, which showed it was down from the previous year in 10 out of the 12 months.
With so much evidence today about the mental and physical benefits of getting regular exercise, we at Fitcorp are confused as to why it took a back seat in ’09?
Is this statistic going to be the same this year or are we going to make up the lost ground in 2010?
Read the article and let us know your thoughts: http://ow.ly/YbSa
Tuesday, January 12, 2010
Pregnant and Fit: Andrea Goldstone
I’ve always been passionate about health and fitness, and as a high school and college athlete, exercise science was a clear path for me. I not only love working out and feeling healthy, but I also enjoy helping others accomplish their goals and changing their lives – which led me to Fitcorp. I worked as a trainer at our BRC location for 4 years, followed by 2.5 years as Client Service Manager at Fitcorp’s Summer Street location, and am now a General Manager at our Copley location. I’ve enjoyed every position I’ve held at Fitcorp and love working with a group of people who share the same passion for fitness as I do. It’s also a nice perk to have fitness equipment in your office, as there are no excuses for not exercising.Last spring I decided that I wanted to get back on track with running and really focus on speed and less on long distances. I can honestly say through the Cardio Transformation group training program at Summer Street Fitcorp, I got myself into the best running shape of my life in a matter of 12 weeks. I recently ran a timed mile faster than what I did in college. At 29, I was pretty excited about this accomplishment! I also was able to run 7-8 miles comfortably. Previously 4 miles was about my distance limit. Speed and interval work was a huge missing link in my past running programs, and this program really brought the pieces together for me. In addition to 3 days of running per week and 2 days on the Stairmaster for cross training, I also strength trained 3 days a week.
On my one-year wedding anniversary in September, I found out I was pregnant and was very excited! I knew this would bring some changes to my work-out program but vowed that I would still continue to work out and have always said that I would exercise until the day I gave birth (We’ll see if I can keep that promise!). The first 2 months of pregnancy presented its challenges because I was so tired and not quite up to par, but I continued to exercise anyway. I subtracted the intervals and speed work from my program but continued running 3-4 miles a few days a week. I continued this until about 8 weeks of pregnancy at which point I found my running endurance was more of a challenge and my posture/gait was starting to change. For the next 4 weeks I split up my miles and incorporated them with my strength training (run a mile, do a circuit of strength work, run another mile, etc.). At 12 weeks, I decided running just wasn’t as enjoyable now that I’m pregnant and decided to work on the Stairmaster and elliptical for the rest of my pregnancy. Some people can run through their entire pregnancy and I envy them.
I’m currently 21.5 weeks and due on May 17. With the exception of battling a recent cold, I’ve stayed pretty consistent on my 5-day-a-week workout plan (5 days cardio and 2 days strength training). On the days I do strength training, I do 30 minutes of cardio, and on other days, I try to do 45 minutes - 1 hour. Exercise is definitely more challenging, but I feel so much better after I do it! Stretching is a bit more challenging now that I can’t lie on my back, but I find ways to do it. Stepping on the scale and seeing the numbers climb despite my efforts in the gym has been something I’ve had to adjust to. It really bothered me at first, but now I understand that it’s out of my control and I’m gaining weight because my baby needs it. I’ve realized that, even with this happening, I can still be fit!
I’ve read so many positive articles on exercising and pregnancy and I am keeping my fingers crossed that my labor will be short and sweet since I’ve kept my body strong and fit (Stay tuned for that update in May!). There’s not question about it, exercising while you are pregnant is harder, but you feel SO much better…it’s well worth the extra sweat. On that note, I’m heading to the Stairmaster! Stay tuned for next week’s workout…
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