Stretching Variety!

There are actually a lot of different ways to stretch your muscles. By adding some variety into your stretching routine, you may be able to spice it up enough to keep it interesting and find it a more vital part of your work out.

Stretching can be divided up into a few broad categories such as passive or active. It can also be divided into the categories of ballistic and static stretching.

Ballistic Stretching
This type of stretching is done using rapid, bouncing movements. These force the target muscles to elongate. Many people do not recommend this type of stretching due to the shortening effect it may end up having on the muscle as compared to a static stretch.

Static Stretching
When performing a static stretch, the muscle is lengthened though slow movement and then held in a comfortable range for up to half a minute. As the position is held, the “stretching feeling” reduces and the athlete can move into a deeper position and hold again. This type of stretch can be done either actively or passively.

Passive Stretching
Also known as “buddy stretching,” the stretcher engages a partner to move the limb into the stretching position. This can be either with a ballistic or static type of stretch. This type is often used to increase the extreme ranges of motion. However, if done carelessly, passive stretching can put one at the risk of injury because the person engaging the stretch is not the one feeling the sensation. Communication is key.

Active Stretching
Active stretching is when the stretcher does the work of moving the limb into the stretching position. Active, static stretching is the most familiar type of stretching seen in gyms today. There is also a combination of active and “buddy stretching” known as active-assisted stretching where the partner held to add resistance to the range of motion.

At

BOOTCAMP 619 we always make sure to encourage a good stretch before and after our workouts. It is a great social environment which motivates you. Come in and find a partner to help you stretch before the workout of a lifetime!

The Effects of Alcohol on Fat Burning

The story happens all too often. Now that you are working on your body and seeing results, you want to put on that sexy new dress or well fitted shirt hit the town at night and show it off a little. Sounds like fun.

But a word of caution. A few cocktails can be a big stumbling block on your fat-burning plan if you’re not careful.

In addition to the obvious effects of alcohol on the body, it can also get in the way of your diet and exercise goals. Aside from the empty calories and fatigue brought on by a night of drinking too much, it can also have many negative affects on your metabolism and vitamin absorption.

There is a strong relationship between alcohol intake, waist size and waist to hip ratio. Many studies show a high correlation particularly between abdominal fat and hard liquor.Abdominal fat accumulation is not “unattractive” but can also be related to many serious health risks. It increases the risk for cardiovascular disease, high blood pressure and elevated insulin levels.

Hormone levels may also be involved because high alcohol intake has also been shown to decrease blood testosterone in men, which can lead to fat accumulation.

Some of the negative effects of alcohol on your dietary plan:

Decreased vitamin and mineral absorption

Decreased muscle building

Dehydration

Deprivation of Sleep

De-motivated Workout

Here are some good rules to apply:

Don’t’ drink if you are trying to lose fat. By decreasing your caloric intake, you may be able to “get by” but alcohol will cause you to lose many of the valuable nutrients you are trying to get.

If you are trying to maintain weight and a healthy lifestyle, make sure to drink in moderation, such as on weekends or only when you dine out.

If you decide to have a bottle of beer or glass of wine, make sure to count them in your daily calories.

People tend to eat and drink at the same time so don’t let your appetite get the best of you when you drink. Some studies also suggest that people tend to eat more fatty foods when they are drinking.

Though you may not be able to cut alcohol out of your life, just remember some of these tips and drink wisely when you are working toward your health and fitness goals!

For more information on living a healthy lifestyle and meeting your fat burning goals, come into BOOTCAMP 619 any time!

Cardio vs. Resistance Training: What is Better for Fat Burning?

There are a variety of ways to burn fat. It is commonly believed that intense cardiovascular exercise is the only way to burn fat and that resistance training, such as weight lifting, is only for building muscle mass. The two are not mutually exclusive.

An active resistance training schedule and strength training will increase muscle mass, which leads to more fat loss and a stronger, leaner body; cardiovascular exercise is also important.

A good cardio workout can increase endurance, lung capacity, blood flow to the brain and burn fat. Running, jogging, swimming, cycling, rowing and other types of cardio are important to do on a regular basis and when you are traveling or can’t get into the gym.

For fat-loss, plan to spend at least 30 minutes each day on your cardio workout. Your exercise regime should consist of a warm-up, workout, and cool-down period. For example, warm up on the stair climber for 5 minutes. Increase your speed to a slow jog for 20 minutes and end your cardio workout with another a fast-paced, 5-minute climb.

As you become more fit, make sure increase the time and intensity of your cardiovascular workout. Once you reach an appropriate fitness level, bump up the level and do your cardio workout for up to an hour. Gym machines can be a great way to keep yourself in check if you are not sure what to do or you lack the discipline to push yourself. You can use the levels and timer to make sure you are getting a significant workout.

Some prefer other, less repetitive forms of exercise, such as outdoor jogging, sprinting or swimming, because they get bored on a gym machine. These are all great options – just make sure you have the proper drive to challenge yourself. Another benefit of these types of functional exercises can be the unexpected challenges (such as terrain) that you won’t encounter on a machine. Mix it up and you will be even more successful!

However, as beneficial as cardiovascular exercise is in fat burning, one cannot discount the benefits of weight training in your fat burning plan. The more muscle one has, the more fat they can burn even while at rest! In addition, more muscle tone creates definition, a visible success of exercise.

Seeing your body become more firm is often a motivator for continuing to work out even harder. In addition, the muscle you gain will provide you with strength and energy that will not only benefit you in your cardio workouts, but also in your daily life.

At BOOTCAMP 619, we provide a workout with a healthy mix of cardiovascular and resistance training to ensure balance. You will not only get fit and enjoy the group classes, but learn the skills to keep yourself at your top fitness potential.

Nutrient Density: Milk, Yogurt and Cheese Group

Strong bones and healthy muscle tissue are the foundations of a fit body. They help sustain a healthy lifestyle full of physical activity and aid in injury avoidance. Dairy, or the Milk, Yogurt and Cheese Group, is key in the formation and maintenance of all the major components of the body structures.


The USDA recommends that people eat two to three servings from this food group per day to get a balanced diet containing the following necessary components. Lactose intolerance and some dietary restrictions can limit some people’s intake from this category so it is important to know what the diet may be missing without this component and compensate with other food sources.


Riboflavin: Also known as Vitamin B2, this water soluble vitamin, is found in whole milk. It is also found in eggs, green leafy vegetables, legumes, almonds, poultry, organ meats and whole grains. It is an important element of the diet for healthy eyes, hair, skin and soft body tissue. It aids in the formation of antibodies and red blood cells, as well as cell respiration and the metabolism of carbohydrates, fat and protein. A deficiency of riboflavin, sometimes caused by over-consumption of coffee, sugar, alcohol or tobacco, can lead to cataracts, mouth and tongue cracks and sores, dizziness, eye irritation, light sensitivity and eye fatigue, as well as poor digestion and delayed growth.


Vitamin D: Key for bone production, a primary source of this vitamin is not just food; it is also produced by the body’s exposure to sunlight. Aside from the sun, it is also found in most dairy products and many fish oils. A healthy diet with a good amount of Vitamin D will lead to strong, bones, heart, nerves, skin, teeth and thyroid gland. It aids in calcium and phosphorus metabolism for good bone formation, heart action, nervous system maintenance, normal blood clotting, and skin respiration. A Vitamin D deficiency will lead to mouth and throat irritation, diarrhea, insomnia, myopia, nervousness, poor metabolism and the softening of the bones and teeth.


Vitamin K: This vitamin is so important for blood clotting, it is where it got its name. The "K" is from the German word "koagulation," referring to the process of blood clot formation. Found in milk, yogurt and some vegetables and fruits, such as bananas, Vitamin K also assists in glycogen and bone formation.


Calcium: This may be the most well-known nutrient one can get from a healthy diet of dairy. It can also be found in liver and broccoli, but milk, yogurt and cheese are its most efficient sources. The benefits in dairy can be found in one’s blood, bones, heart, skin, soft tissue, and teeth as its aids in bone and tooth formation, blood clotting, heart rhythm, nerve tranquilization, nerve transmission, as well as muscle growth and contraction. A calcium deficiency may lead to heart palpitations, insomnia, muscle cramps, nervousness, arm & leg numbness, tooth decay, osteoporosis, rickets, and brittle finger nails.


The body can receive many benefits from the nutrients found in dairy products. However, certain dietary restrictions, such as lactose intolerance, or lifestyles, such as Veganism, may eliminate dairy products from a nutritional plan. If that is the case, it is important to make up the vitamins and minerals above from other sources such as fish and green leafy vegetables, like broccoli, but that may not be enough. In most cases, dietary supplements or enriched food sources, like enriched soy products, are necessary.

For more information on fitness and nutrition, come see us at BOOTCAMP 619.