How Much Exercise is Enough? Current ACSM Guidelines:

The frequency, duration, and type of exercise necessary to achieve optimal health depends upon several factors including the intensity of effort, as well as individual needs, goals, and limitations.  As of 2007, the American College of Sports Medicine and American Heart Association ammended their Physical Activity Guidelines and now recommend the following:

Guidelines for healthy adults under age 65

Do moderately intense cardio 30 minutes a day, five days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)

Do moderately intense aerobic exercise 30 minutes a day, five days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
And
If you are at risk of falling, perform balance exercises
And
Have a physical activity plan.

Both aerobic and muscle-strengthening activity is considered critical for healthy aging.  Notice how the current recommendations now include at least twice weekly strength exercises, as well as more vigorous cardiorespiratory exercise as an alternative to the standard moderate intensity activity to be performed most days of the week. 

For more tips and information, please refer to the ACSM Physical Activity and Public Health Guidelines.

Interval Training: The Future of Cardio Conditioning

There has been much debate regarding whether or not interval (variable intensity) training is any more effective than the steady-state cardio approach that has been recommended for decades.   While the jury may still be out to some extent, there is compelling evidence that supports interval conditioning as a safe, effective, and highly-efficient method of exercise for people of all ages.  If you’ve never heard of interval training before, here is an explanation and some of its benefits.

Interval training, sometimes called high-intensity interval training (HIIT), involves a combination of high and low-intensity training within a single workout session. In this session, a higher intensity effort is followed by a lower intensity or “active recovery” period and then repeated. This type of training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration. Interval training can be  excellent for fat burning, as well as cardiovascular conditioning, but let’s have a look at some more reasons to use interval training for your cardio workouts.

Benefits of Interval Training:

1. Intervals vastly reduce boredom. Traditional steady state cardio training can become quite boring. Interval training offers more variety and excitement to your workouts.  In addition, the variable intensity nature of the exercise is more consistent with most recreation and daily activities.  Essentially, training through a much broader range of cardiovascular demands.

2. Interval training increases post-exercise energy expenditure (calories burned following exercise) more than steady-state exercise, which means that more fat is burned. After intense exercise, the body needs extra calories as it works to repair muscles, replace energy stores (i.e. carbohydrate) and restore the body to its normal state (e.g. reduce heart rate). This can take many hours so you will burn more calories long after the workout is over. While the precise duration of elevated post-exercise metabolism is debatable, research shows that metabolic rate can be higher for several hours following interval training compared to steady state exercise.

3. Interval training stimulates the respiratory system, cardiovascular system and nervous system to a greater degree. Therefore, more fat and carbohydrates are burned to support the expanding energy demands of the body during, and after intense exercise.

4. Interval training increases the activity of enzymes involved in fat burning. Research has shown that after a bout of interval training there is more fat in the blood (i.e. free fatty acids), which is an indication of more fat, being used for energy production.

 5. HIIT burns more calories. As an example, 30 minutes on an Elliptical machine using a steady state program will burn roughly 292 calories, whereas 30 minutes of intervals will burn approximately 584 calories!

6. HIIT is heart healthy and causes a greater increase in VO2max (aerobic capacity). By stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady state exercise.

7. HIIT allows for better time efficiency. For instance, a typical 40-minute steady state ride on a bike could be reduced to 20 minutes of HIIT, due to its demands on the aforementioned systems.

8. HIIT results in increased amounts of circulating growth hormone (GH) following exercise. This promotes an increase in lean body mass and increased fat burning. This does not occur to the same extent with steady state exercise. This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat.

9. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibers. This is in contrast to steady state exercise that only makes use of type 1 fibers. By increasing the conditioning of these type 2 muscle fibers you will greatly increase your capacity to tolerate high-intensity exercise/activity, which means an increased opportunity to exercise at levels that burn more calories.

10. Because of the high-intensity of this exercise and the increased use of anaerobic type 2 muscle fibers there is an increased use of the body’s glycogen (muscle-stored carbohydrates) stores. This is very beneficial for fat loss as the body will conserve carbohydrate following exercise and thus use fat as an energy source for the body’s energy requirements. The more glycogen you use during exercise the more fat you will burn following exercise!

In addition, some other potential benefits of interval training when compared to steady state endurance training are as follows: increased anti-oxidant protection, improved immune function, reduced risk of joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life’s every day stressors.

While interval training is certainly no substitute for properly performed strength training, it is an ideal complement and provides everything needed to achieve optimal cardiovascular health.  The Appleton Fitness for Life, Inc. staff of personal trainers develop personalized interval programs so that each individual can safely reach his or her fitness goals as quickly as possible.   In addition, the AFFL Condensed Cardio Program provides this method of trainer-directed exercise without the distractions associate with a multi-service health club and at a fraction of the cost of other personalized programs.

Remember to always consult your physician and a qualified fitness professional when starting any fitness program or changing the demands of your existing program.

“Exercise Smarter and Harder!”

Diabetes Population and the Related Costs are Expected to Double; Exercise is Key!

According to the American Diabetes Association, the diabetes population and the related costs are expected to at least double in the next 25 years (news link).  These scary projections have a great deal to do with the ever-growing inactivity and nutritional disaster in our nation’s young people.  Along with a significant change in the American diet away from its carbohydrate abuse, exercise, both aerobic and resistance  in nature, must be embraced (Type 2 Diabetes and Exercise).

Corporate Wellness

Startling Statistics

The American Institute for Preventive Medicine published an amazing report entitled “The Health and Economic Implications of Worksite Wellness Programs.”  It is well worth taking a look at and if you are interested in developing a Wellness Program, it’s a must read.  Click here to receive the AIPM report.

In addition to the many productivity benefits, employers have a tremendous interest in health-related issues because employers and their employees are the major purchasers of health insurance today. They are both shouldering the ever-growing burden of paying for medical interventions to diagnose and treat preventable diseases. Here are some sobering facts to consider:

• U.S. healthcare costs doubled from 1990 to 2001 and are projected to double again by 2012. (Source: Partnerships for Prevention; an organization of CEO’s dedicated to health promotion advocacy, www.prevent.org)
• Four of the ten most costly health conditions affecting employers are related to heart disease and stroke. Employees with heart disease and heart disease risk factors cost employers thousands of dollars more than healthy employees each year through higher insurance. (Source: Goetzel, Journal of Occupational and Environmental Medicine 1998)
• Between 1990 and 2004, the number of obese adults in Massachusetts rose 80%. Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual’s annual health care costs goes up $120. (Source: Boston Globe, March 22, 2006)
• “Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention. This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable.” (Source: David Anderson, PhD reporting in Wellness Councils of America’s Absolute Advantage 2003)

The Free AFFL Quick-Start Corporate Wellness Program Consists of the Following:

• Employee Wellness presentation “How to Reclaim Your Health In Record Time!”
• Weight, blood pressure, BMI, and body composition testing.
• Weight management and disease prevention through on-line nutrition/meal planning account
• Various handouts to get employees on track ASAP

WHO WE ARE

Appleton Fitness for Life, Inc. (AFFL) Corporate Wellness Programs are developed and supervised by Greg Reynolds, MS, ACSM and Kevin McKee, MS, ACSM. Greg’s educational background in exercise science/wellness led to fifteen years of professional experience that includes directing hospital-based wellness programs that served populations with multiple risk factors. Using exercise adherence and behavior change models he developed programs addressing coronary artery disease, diabetes, spine care and arthritis.

Kevin, President of AFFL, has a sincere passion for educating people regarding the requirements of safe, effective exercise and natural nutrition. He supports the ACSM Exercise is Medicine™ Initiative and believes that properly performed strength, cardiovascular and flexibility training can do more to offset age-related deconditioning and subsequent medical costs than anything else. Kevin’s thirteen years of professional fitness-related experience has contributed greatly to his ability to provide proper exercise prescription based on individual needs, goals, and limitations.

OUR PHILOSOPHY

The AFFL Corporate Wellness philosophy is to first identify the workplace needs and risk factors through screenings, assessments and additional sources. These can include biometric screenings, health risk assessments, employee interest surveys, health care claims, employee assistance programs, worker compensation claims and management feedback.Once the risk factors have been identified, we work directly with the wellness coordinator to develop some effective interventions than can eventually evolve into a comprehensive wellness program. Initially these will include awareness and educational strategies which are directed towards employees who aren’t ready for a behavior change. Those employees ready for change will benefit from risk reduction initiatives in the areas of fitness, nutrition, stress management, smoking cessation and back care/injury prevention.

PROGRAM OPTIONS

AFFL Corporate Wellness Programs consist of, but are not limited to the following: Health Assessments and Biometric Testing, Employee Wellness Presentations, Fitness, Nutrition, Stress Reduction and Smoking Cessation.

• Custom Health Risk or Personal Health assessments
• Wellness needs, interest surveys and assessment
• Biometric weight, blood pressure, BMI, and body fat testing
• Biometric blood testing for cholesterol, blood sugar and other early disease detection
• Employee wellness presentations, including Wellness Fairs and “Lunch and Learns”
• Weight management and disease prevention through nutrition
• Employee Fitness programs including studio design/equipment ,personalized training, group exercise, and fitness clubs
• Stress Reduction and Smoking Cessation classes
  

Please complete the required fields to learn more about AFFL Corporate Wellness Programs and to receive your FREE Health Cost Calculator.

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Preferred Providers

The Fox Valley Health & Fitness Alliance (FVHFA) unites some of the most respected and trustworthy providers of health-related services and products in the Fox Cities. By completing the form below, you will become a FVHFA VIP member and begin receiving some wonderful benefits right away.

Each month you will receive valuable information and gift certificates from the alliance so you know what’s new and how you can improve your health and quality of life. There is no cost or obligation to join or maintain VIP membership, and you can unsubscribe at any time. Become a Fox Valley Health & Fitness Alliance VIP today and take control of your health once and for all!

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Your Preferred Providers

Fitness Training and Massage Therapy:

Appleton Fitness For Life, Inc.
AFFL is a unique facility that provides the finest in low-impact fitness training for all ages, spine strength restoration, sport-specific conditioning, and massage therapy. With a variety of service options and no health club contracts, AFFL offers something for every budget and guarantees results or your money back!

1121B N. Lynndale Dr. Appleton, WI 54914 (920) 731-BFIT (2348) www.applefit.com

Exercise is Medicine™

Appleton Fitness for Life, Inc. Works with Your Physician 

 and Together We Support the Exercise is Medicine™ Initiative

 What is EIM™?

A UNIVERSAL HEALTH CARE CALL TO ACTION Exercise is Medicine™ is an initiative launched by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA) focused on encouraging health care providers to include exercise when designing treatment plans for patients. Exercise is Medicine™ is committed to the belief that exercise and physical activity are integral in the prevention and treatment of diseases and should be assessed as part of medical care.

Why is EIM™ Important?

EXERCISE IS MEDICINE Physical inactivity is a fast-growing public health problem and contributes to a variety of chronic diseases and health complications, including obesity, heart disease, diabetes, hypertension, cancer, depression and anxiety, arthritis and osteoporosis. In addition to improving a patient’s overall health, increasing physical activity has proven effective in the treatment and prevention of chronic disease.

GUIDING PRINCIPLES OF EXERCISE IS MEDICINE™ The guiding principles of Exercise is Medicine™ are shared by ACSM and the AMA. They are designed to improve the health and well-being of our nation through a regular physical activity prescription from doctors and other health care providers, or from a health and fitness professional working with the health care provider. The guiding principles are as follows:

• Exercise and physical activity are important to health and the prevention and treatment of many chronic diseases.
• More should be done to address physical activity and exercise in health care settings.
• Encouragement of ACSM and AMA’s effort to bring a greater focus on physical activity and exercise in health care settings.

Don’t forget to check out www.exerciseismedicine.org for videos, handouts, guides and more!

AFFL Physician Communication Program

With your consent, as part of our Physician Communication Program, we will notify your physician that you are particpating in an AFFL reconditioning program, and request his or her guidance regarding any known medical condition(s) or medication(s) so that we may safely provide our services and ensure your success.  Then, in consideration of your physician’s recommendations, if any, a college degreed/ACSM certified fitness professional will design a safe and effective exercise/nutrition program in accordance with your individual needs, goals, and limitations.   

AFFL provides a research-based, results-driven approach to physical reconditioning and body composition management.  The key components of physical health and well-being include muscular strength and endurance, bone mass, cardiovascular fitness, flexibility, and body composition.  All of these are safely improved through a combination of AFFL Strength for Life Training, Train ViA SCIFIT® cardiovascular exercise, and nutrition modifications.  The guidance, support and accountability associated with all AFFL programs ensure compliance and success.

Please contact us with any questions or visit our state-of-the-art facility and receive a Free Fitness Consult.

Apricot Fantasy Protein Shake

I enjoy EnergyFirst® ProEnergy protein, but you can substitute your favorite vanilla flavored protein for the recipe.   There are some basic instructions, which can be modified depending on your favorite brand.  Try it, it’s awesome!

Making your Favorite Protein Shake:

Step 1:            Add the following ingredients into a blender:

Liquid:    1-1/2 cups of cold water, non-fat milk, plain soy milk or plain almond milk.

• Protein:  2-3 scoops of EnergyFirst ProEnergy Protein Powder
• Good Fat:  1 tablespoon EnergyFirst OmegaEnergy Oil Blend or 1 tablespoon EnergyFirst OmegaEnergy Mix Blend (ground seed)
• Good Carbohydrate:  ½ to 1 cup fresh or frozen (unsweetened) fruit or ¼ cup of raw old-fashioned oatmeal
• Greens:  1 scoop of EnergyFirst Greenergy for an extra energy and an immune system boost

 Optional:

 Add ice for a thicker, creamier shake

• Add natural essences like vanilla, mint or almond essence and spices like cinnamon, all spice, nutmeg or ginger

 Step 2:            Blend to desired smoothness and enjoy.

 This recipe makes a 32-ounce shake.  Drink the full shake for a complete meal.  Drink half for a smaller meal.

Apricot Fantasy Shake

Steps 1-2 with Vanilla Protein

Add:  1-2 small apricots

¼ cup raw almonds

½ tsp almond extract

Ice

Accountability is the Secret to Fitness Success!

With years of experience in the fitness industry and particularly with personal training, I am convinced that the key to optimal fitness results is being accountable.  Whether it’s working with a personal trainer or a workout partner, or answering to a friend or family member in regard to your exercise or nutrition program, accountability is the key to success.  Without it, it’s just too easy to slip back into the unhealthy lifestyles that get us into trouble in the first place.  If you don’t comply with your fitness blueprint, you won’t get results, and if you don’t results, you bail out on your program.  Check out the following study:

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.  Every week, each individual in one group got a phone call asking how their exercise program was coming along; the other group got no calls.  At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.  The results show that weekly accountability increases the likelihood of sticking to your exercise program by 2200%!

Slow-Motion Strength Training for Fast Fitness Results

Today, there is a tremendous amount of information, or more likely misinformation, regarding exercise, its benefits, and how it should be performed.  If you plan on beginning an exercise program or hope to finally get the most out of your current program, you must first start thinking more critically about what truly constitutes safe and effective exercise.  AFFL was established to provide the education and practical experience necessary to help you get the health and fitness results you never thought possible.  In addition, the state-of-the-art facility and personalized training provide an exceptional exercise environment without the distractions associated with many multi-service health clubs.   

What is Effective Exercise?

Effective exercise safely maximizes the known benefits of exercise without compromising health in any way.  We know that exercise, if performed properly, can improve body composition, muscular strength and endurance, bone mineral density, cardiovascular fitness, and psychological well-being.  However, many exercise protocols fail to address all these components of fitness, let alone safely. 

Exercise is simply a form of stress placed upon the body.  In order to stimulate optimal results, exercise must be demanding in nature, essentially giving the body a reason to have to adapt and improve.  The body is an economical machine that will perform this process only if the demand is greater than any previously experienced.  Progressive resistance strength training is the most effective method of placing increasingly greater demands on the body.  Using carefully selected exercise machines, the amount of resistance (weight) can be safely monitored and gradually increased.

Steady-state activities such as walking, running, cycling, and aerobics are typically not demanding enough to adequately stimulate all the body’s adaptive mechanisms.  In addition, the potential long-term consequences of such activity may include muscle atrophy, joint degeneration, and fatigue.            

Why strength Training?

Properly performed strength training is the only way to improve all of the aforementioned components of fitness.  Stronger muscles help us to perform our daily and recreational activities more efficiently and effortlessly, while also providing resistance to injury.  In addition, since the purpose of the heart and lungs is to provide oxygen and nutrients to working tissues, the most efficient way to train the cardiovascular system is through the most efficient way to train the muscles… 

Slow-Motion Strength Training!

Why slow-motion strength training?

Slow-motion training is high-intensity circuit strength training, which emphasizes proper technique and the slow, controlled lifting and lowering of a selected resistance.  By eliminating momentum and significantly reducing dangerous impact forces, each training session will safely provide the intensity necessary to stimulate improvements in body composition, muscular strength and endurance, bone density, metabolic rate, and cardiovascular fitness.                                                                                                                                   

The safety and overall effectiveness of an exercise absolutely depend upon the speed of movement:

 

1. Since safety is affected by force, and force by acceleration, and acceleration by the suddenness of starting, stopping, or changing direction of movement, slower means safer.
2. Since momentum mounts with increased speed, and since momentum unloads the muscles we are trying to load for exercise, slower means better muscular loading and overall stimulation.             

       

How does strength training contribute to fat loss?

Beyond the age of full development (25-30 yr) adults will lose approximately a half-pound of muscle mass every year, if nothing is done to prevent it.  Strength training is the only way decelerate the loss of, maintain, or improve muscle mass.  Even if you’re running, cycling, or doing aerobics, you may still be losing muscle.  If you’re over age 30 and not strength training, you’re simply losing muscle mass (use them or lose them!).

Muscles are highly active even at rest and essentially act as the body’s fat burners.  When losing weight, most dieters who don’t strength train also lose muscle mass, which ultimately lowers the metabolic rate making it harder to lose weight and easier to gain weight when returning to a more normal diet.

If you truly want to lose body fat, strength training is the key to adding muscle, burning calories, and finally reaching your fitness goals… and what better way to strength train than slow-motion training at Appleton Fitness for Life, Inc.  

Summary

Properly performed slow-motion training is very challenging, demanding mentally, as well as physically.  However, the results can be extremely impressive, significantly greater than other programs in a fraction of the time.  Optimal results are achieved in 30-minutes no more than twice a week.    

AFFL provides the distraction-free environment necessary for optimal performance and concentration.  In addition, to other high-end exercise machines, the training studio is equipped with a full line of MedX^® variable resistance strength equipment, which is ideally suited for slow-motion exercise.  People of all ages and fitness levels will benefit tremendously through the use of such equipment in accordance with the slow-motion training protocol.  In addition, a college degreed and ACSM certified personal trainer will provide the education, supervision, motivation, and support needed to ensure a safe and effective exercise experience. 

AFFL has various programs, all of which are personalized and based on individual needs, goals, and limitations.  Even a short-term experience will teach you how to exercise more effectively and safely get the most out of your health club or home exercise program. 

“Get Fast Fitness Results With Slow-Motion Training!”

Need a Fitness Boost? Try Cardio Interval Training!

Interval training, sometimes called high-intensity interval training (HIIT), involves a variable combination of high and low intensity within a single workout session.  In the session, a higher intensity effort is followed by a lower intensity or “active recovery” period and then repeated.  This type of training is in contrast to the more familiar “steady state” exercise where the intensity is much lower but longer in duration.  Interval training is awesome for fat burning and aerobic conditioning, but let’s have a look at some more reasons to use interval training for your cardio workouts.

 Benefits of Interval Training: 

1. Intervals vastly reduce boredom.  Traditional steady state cardio training can become quite boring.  Interval training offers more variety and excitement to your workouts.
2. Interval training increases post-exercising energy expenditure (calories burned following exercise) more than stead-state exercise, which means that more fat is burned.  After intense exercise, the body needs extra calories as it works to repair state (e.g. reduce heart rate).  This can take many hours so you will burn more calories long after the workout is over.  In fact, research shows that metabolic rate is higher for several hours following interval compared to steady-state exercise.
3. Interval training stimulates the respiratory system, cardiovascular system and nervous system to a greater degree.  Therefore, more fat and carbohydrates are burned to support the expanding energy demands of the body during and after intense exercise.
4. Interval training increases the activity of enzymes involved in fat burning.  Research has shown that after a bout of interval training there is more fat in the blood (i.e. free fatty acids), which is an indicator of more fat being used for energy production.
5. HIIT burns more calories.  As an example, 30 minutes of an Elliptical machine using a steady-state program will burn roughly 292 calories, whereas, 30 minute of intervals will burn approximately 584 calories!!
6. HIIT is heart healthy and causes a greater increase in VO2maz (aerobic capacity).  By stimulating your cardiovascular system to work closer to its maximum capacity for a longer duration than steady-state exercise.
7. HIIT allows for better time efficiency.  For instance, a typical 40-minute steady-state ride on a bike could be reduced to 20-minutes of HIIT, due to its demands on the aforementioned systems.
8. HIIT results increased amounts of circulating growth hormone (GH) following exercise.  This promotes an increase in lean body mass and increased fat burning.  This does not occur to the same extend with steady state exercise.  This is particularly beneficial for those looking to maintain their muscle mass and at the same time reduce body fat.
9. Interval training makes use of both aerobic (type 1) and anaerobic (type 2) muscle fibers.  This is in contrast to steady-state exercise that only makes use of the type 1 fibers.  By increasing the conditioning of these type 2 muscle fibers you will greatly increase your capacity to tolerate high-intensity exercise/activity, which means an increased opportunity to exercise at levels that burn more calories
10. Because of the high intensity of this exercise and the increased use of anaerobic type 2 muscle fibers there is an increased use of the body’s glycogen (muscle-stored carbohydrates) stores.  This is very beneficial for fat loss as the body will conserve carbohydrate following exercise and thus use fat as an energy source for the body’s energy requirements.  The more glycogen you use during exercise the more fat you will burn following exercise!!
11. In addition, some of the other potential benefits of interval training when compared to steady-state endurance training are as follows:  increased anti-oxidant protection, improved immune function, reduced risk of joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise and an increased in capacity for the heart to handle life’s every day stressors.

 **Interval training is not a substitute for properly performed resistance training, but it is an excellent complement and remains consistent with the AFFL exercise philosophy…………….

 “EXERCISE SMARTER AND HARDER!!”

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