While it’s important to stay active, to exercise in the heat can be dangerous because when the temperature rises our bodies have to work harder to regulate our internal temperature. However, there’s good news. Just because it’s hot outside doesn’t mean we have to exercise indoors. You can still exercise in the heat, enjoying the fresh breeze and warm sun while working on your wellness. Use these 7 tips to safely enjoy physical activity even on hot days! 

Know the Weather Conditions

• Temperature: Check the weather forecast and avoid exercising during the hottest parts of the day. Early mornings and late evenings are generally cooler. 
• Humidity: High humidity can impair sweat evaporation, making it harder for your body to cool down. Exercise caution in very humid conditions.
• Location: You can also exercise in shady areas or do a water workout. If it’s very hot or humid, you can exercise indoors in an air-conditioned building.

Hydration is Key

• Pre-hydration: Drink plenty of fluids before exercising in the heat. Aim to start your workout well-hydrated.
• During exercise: Drink water or a sports drink every 15-20 minutes, even if you don’t feel thirsty. This helps replace fluids lost through sweat.  If you’re going to exercise in the heat for more than an hour, it’s important to replace electrolytes and carbohydrates with sports drinks rather than plain water.
• Post-exercise: Continue hydrating after your workout to replace any remaining fluids lost.

Dress Appropriately

• Lightweight clothing: Wear lightweight, loose-fitting, and light-colored clothing to reflect sunlight and heat.
• Moisture-wicking: Choose fabrics that wick sweat away from your skin to help keep you cool.

Use Sun Protection

• Sunscreen: Apply sunscreen with SPF 30 or higher, and reapply as directed, especially if you’ll be outdoors for an extended period.
• Hat and sunglasses: Wear a wide-brimmed hat and sunglasses to protect your face and eyes from direct sunlight.

Modify Intensity and Duration

• Gradual acclimatization: Allow your body time to adapt to exercising in the heat by gradually increasing duration and intensity over several days to weeks.
• Reduce intensity: Lower your exercise intensity and pace during hot weather.
• Exercise with a friend: If possible, exercise with a friend who can help monitor your condition and vice versa.

Listen to Your Body

• Signs of heat-related illness: Be aware of symptoms like dizziness, nausea, headache, rapid heartbeat, confusion, or fainting. If you experience any of these, stop exercising, move to a cooler place, and hydrate.
• Know when to stop: If you feel overly fatigued or overheated, stop exercising immediately.
• Different people have different limits: It’s important to listen to your body and take frequent breaks. You should use extreme caution if the heat index is over 90°F, or if there are heat advisories, air quality alerts, or excessive heat warnings in effect. If you think someone might be experiencing a heat-related illness, get medical help right away. 

Post-exercise Recovery

• Cool down: After finishing your workout, cool down gradually to help your body return to its normal temperature.
• Rehydrate and refuel: Drink fluids and eat a balanced meal to replenish electrolytes and nutrients lost during exercise.

With the proper preparation and precautions in place, it can be a safe and fun activity to exercise in the heat. By staying hydrated, dressing appropriately, adjusting your workout times, and listening to your body, you can minimize the risks associated with exercising in hot weather. Remember, safety first, and enjoy your workout!

Megan Brandt,
Fitness Director
Premier Fitness Camp

Ready to take your wellness journey to the next level? Join us at Premier Fitness Camp this fall and continue your path to health and fitness in a supportive and invigorating environment. Don’t wait—your best self is just around the corner!

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What is Cardio Training?

Cardio Training or Heart Rate Zone training involves exercising at different intensities based on target heart rate zones. During exercise, people use a specific heart rate range, measured in beats per minute, for monitoring training intensity. This is called a heart rate zone.Typically, people calculate heart rate zones based on a percentage of their estimated maximum heart rate (MHR). The most common method of calculating MHR is by subtracting your age from 220. For example: 220-50(years old)= 170. Then you multiple that number by each percent to get your zones.

1. Zone 1 – Recovery (50-60% of max heart rate): This zone is characterized by low-intensity exercise. It’s ideal for warm-ups, cool-downs, and active recovery days. Cardio training in this zone enhances circulation and promotes recovery between intense workouts.
2. Zone 2 – Endurance (60-70% of max heart rate): In this cardio training zone, you’re working at a comfortable pace that you could sustain for an extended period. It’s excellent for building aerobic endurance and improving fat metabolism.
3. Zone 3 – Tempo (70-80% of max heart rate): Training in this zone increases your lactate threshold, the point at which your muscles fatigue. It improves your ability to sustain moderate to high-intensity efforts over time.
4. Zone 4 – Threshold (80-90% of max heart rate): This cardio training zone pushes your limits. It’s just below your maximum effort level and helps increase your anaerobic threshold, the point at which lactic acid begins to accumulate in the muscles.
5. Zone 5 – Maximal (90-100% of max heart rate): This is your all-out effort cardio training zone, reserved for short bursts of intense activity. Training in this zone improves your maximum speed and power.

The Problem With These Zones?

This calculation only adjusts for your age. It does not take into consideration important variables that can influence an individual’s heart rate, like genetics, medications, stimulants (hello, coffee!), dehydration, and insufficient recovery. Additionally, different devices vary in heart rate zone percentages, so one brand of fitness tracker might measure a moderate heart rate zone a few percentage points differently than another brand.

For these reasons, I recommend those who are using equations to predict HR max do so in conjunction with the use of rate of perceived exertion (RPE) and the talk test. The truth is you have no idea of an individual’s actual maximal heart rate when using any equation and the risk of being wrong is just too important. Using RPE and the talk test reduces the risk of someone pushing themselves too hard in order to reach a target heart rate. In other words, you should listen to your body as you exercise, not just go all out in an effort to hit a particular number. Below, is a table to use to determine what RPE and talk test to use with each zone:

The Bottom Line

Understanding and training in different heart rate zones can revolutionize your cardio fitness. By incorporating workouts tailored to each zone, you can improve your cardiovascular health, endurance, speed, and overall performance. Remember to listen to your body, adjust intensity as needed, and gradually progress to more challenging workouts. Whether you’re a beginner or a seasoned athlete, mastering these zones can elevate your workouts and help you achieve your fitness goals efficiently. Ready to take charge of your health? We’re here to help! Plan your visit to the nation’s leading wellness & weight loss retreat today!

Megan Brandt,
Director of Fitness
Premier Fitness Camp

The post Mastering Your Cardio Training with Zone Workouts appeared first on Premier Fitness Camp.

So, you want to start exercising? But, you’re not sure where to start. Do you lift heavy or light? Should you skip cardio because it’ll “eat your muscle” gains? Will an expensive home gym setup to get the best results?  Should you aim to workout every single day? If you spend a few minutes scrolling social media or a Google searching for answers to these questions, you’ll find hundreds of exercise myths that can leave you quite confused about where to start.

With so much information floating around, it’s easy to feel overwhelmed and unsure about the most effective approach to achieving your fitness goals. I’m Megan Brandt (PFC Fitness Director), holding a Masters Degree in Exercise Science and Health Promotion. With over three decades of experience in the fitness industry, guiding hundreds of clients toward personal health and wellness, I’m here to bust some popular exercise myths.

Let’s jump right in!

Exercise Myth #1: You Need Expensive Equipment to Get a Good Workout

The truth is, you can get an effective workout with minimal equipment. Bodyweight exercises, like push-ups and squats, are just as effective as those done with expensive machines. Even if you invest in a few pieces of equipment, like dumbbells or a jump rope, you can still get a great workout.

Exercise Myth #2: You Need to Exercise for Hours to See Results

You don’t need to exercise for hours every day to see results. Even short sessions of high-intensity interval training (HIIT) can be effective for improving your fitness level. It’s important to find the right balance between intensity and duration when it comes to your workouts. Try a 20 minute interval workout of 1 minute at 90% Max Heart Rate (MHR) and 2 minutes at 70% MHR.

Exercise Myth #3: You Should Do Cardio Before Strength Training

While it may be beneficial to do one type of exercise before the other depending on your goals, for most of us, it is not ideal to do cardio first. When you do cardio first, the body is using its reserves of nutrients during the workout. When this happens, and you then try to lift weights, you will likely have less energy to put towards lifting. This may limit how many reps you can do or the amount of weight you can lift. More so, it also causes fatigue in the muscles which could lead to improper form and injury.

Exercise Myth #4: You Have to Exercise Every Day to Get Results

It’s important to take rest days in order to give your body time to recover and grow stronger. If you exercise too often, you may end up feeling fatigued and unmotivated. Aim for at least one rest day per week, and be sure to listen to your body if it’s telling you to take a break.

Exercise Myth #5: Women Will Get Too Bulky if They Lift Weights

This myth about exercise is that women should not lift weights because it can create a bulky, muscle-enhanced appearance. The truth is, women don’t build muscle in the same way as men do. Men have a higher level of testosterone in their bodies, which helps the muscle-building process. While women will gain strength and muscle tone from weightlifting, they are not going to naturally get “bulky” from lifting. More importantly, lifting weights has been shown to help improve body image.

Exercise Myth #6: You Need to Exercise in the “Fat-Burning Zone” to Lose Weight

The fat-burning zone is a term used to describe a workout where your heart rate stays around 55 to 65 percent of your maximum heart rate. Technically, the body burns more fat than glycogen for fuel during this heart rate. However, you have to maintain this level of exercise for an extended amount of time to burn the same amount of calories you could burn in a high intensity workout. In a high-intensity workout, although your body uses your glycogen stores first for quick energy, it depletes the glycogen stores rapidly enough to force your body to use fat storage after. This means that high-intensity workouts are more efficient in burning way more total calories including glycogen and fat calories.

Exercise Myth #7: Fat can turn into muscle and muscle can turn into fat.

The truth is muscle and stored fat are very different tissues in the body and have different functions. Fat helps insulate the body and it does not burn calories. The entire goal of fat is to store energy for times when there is not enough provided in the diet. On the other hand, muscle tissue increases your metabolism. This means the more muscle you have, the more calories you burn when you are at rest. When exercising, a person will burn stored fat to lose weight. To grow muscle, they need to push existing muscles to new limits, causing a split in the fibers that leads to further growth. So, no, your muscle does not turn to fat when you stop working out.

Exercise Myth #8: Spot-training can help you lose fat in a specific area of your body

Spot-training is when you do exercises in a specific area of the body to see improvements in that area. For example, doing only sit-ups as a way to see a toned abdomen. The problem is that, while you can increase muscle tone in the specific area being worked, the body does not lose weight in this manner. During a workout, the body will burn through stored energy reserves to meet the demand, however, it is impossible to know where the body is pulling that energy from.

Exercise Myth #9: You Do not Need to Exercise because You are Taking Weight Loss Medication.

Taking weight loss medications is not a substitute for healthy lifestyle habits such as regular exercise and balanced nutrition. While these medications can aid in weight loss and metabolic improvements, incorporating physical activity can help encourage the process and prevent muscle loss that occurs with weight loss. Studies have also shown that those who take weight loss medication and exercise regularly maintain the beneficial effects a year after the termination of the medication. Aim to get 150 minutes of aerobic exercise each week, as well as, 2-3 times a week strength training.

The Bottom Line:

By dispelling these exercise myths, I hope you feel empowered to make better-informed decisions about your exercise routines and strength training, leading to more effective and sustainable outcomes. Realizing that expensive equipment isn’t essential, shorter workouts can still be beneficial, and women won’t bulk up from lifting weights can help you approach exercise confidently and purposefully. In any case, starting small …can be a wise strategy. Begin with manageable goals and gradually increase intensity or duration as you build confidence and strength. Remember, consistency is key. By incorporating small, sustainable changes into your routine, you can steadily progress towards your fitness aspirations while enjoying the journey along the way. So, take that first step today, and let your determination drive you towards a healthier and happier lifestyle.

Megan Brandt
Fitness Director

The post 9 Exercise Myths Debunked appeared first on Premier Fitness Camp.

Why is Recovery so important?

During exercise, homeostasis is disrupted, affecting the body’s normal functions. This can lead to symptoms like inflammation, weakened immune function, and fatigue. This makes the body less efficient and can increase risk of illness or injury. Recovery is about giving the body time to repair, rebuild, and strengthen between workouts. 

For some, rest means getting more physical sleep. But I want you to know that there are several ways to rest and recover that don’t involve a couch or a bed! There are various tools you can use to restore balance to your mind and body. Some of these strategies may prove more effective than others. What’s important is that you try different options to find what works for you. Today, I’m going to share with you my Top 6 Tools for Workout Recovery! Let’s jump in.

Massage Therapy for Workout Recovery

Ever felt sore a day or so after working out? Of course you have! Working out can cause muscle soreness from tiny tears, especially when you’re trying new exercises or pushing yourself hard. This process, called delay onset muscle soreness (DOMS), is your body’s way of rebuilding and getting strong. It’s like a signal telling your muscles they need to get stronger to handle the increased demands. Studies have shown that massage may help reduce DOMS. For some, massage can also alleviate stress, improve circulation and lymphatic flow, and enhance recovery perception. However, ensure the massage isn’t too aggressive. Some of the deeper more intense massage methods could cause more muscle damage if performed too soon after exercise.

Cryotherapy for Workout Recovery

Cryotherapy is a recovery technique where you expose your body to an extremely cold temperature for a few minutes. The most popular form of cryotherapy involves sitting in a cryotherapy booth for 3–5 minutes. Other ways involve filling up a bathtub with ice. Cryotherapy works by chilling the body, which lowers muscle temperature. As a result, a narrowing of the blood vessels reduces inflammation and pain. For some, cryotherapy may lead to reduced soreness, faster muscle recovery, increased energy levels, improved skin health, and potentially aiding in weight loss.

If you’re considering trying cryotherapy for workout recovery, here are a few things to keep in mind. While some studies suggest it can speed up recovery, critics argue that it may slow down the body’s natural healing process by reducing inflammation. Some potential negative effects could include risks such as frostbite, skin irritation, nerve damage, breathing difficulties, hypothermia, and adverse reactions. Overall, cryotherapy could be a great workout recovery option for your health journey! Consider consulting with your healthcare professional before you try it.

Contrast Bath for Workout Recovery

A contrast bath, also known as hot-cold immersion therapy, involves alternating between hot and cold water for a body part or the entire body. Typically, you switch between soaking in hot water for a few minutes and then in cold water for a shorter time. This temperature change makes your blood vessels contract and expand, affecting your heart rate. Studies have shown that contrast bath therapy may lead to improved blood flow, reduce muscle soreness, and accelerate recovery after exercise. The great news is that you can easily do this therapy for workout recovery at home with just two containers of water—one hot and one cold. Just be sure to adjust the temperatures for your comfort.

Compression for Workout Recovery

Compression involves wearing compression garments like socks, sleeves, or clothing during or after exercise to apply pressure to the body. These garments are designed to provide a snug fit without restricting movement and are believed to help alleviate muscle fatigue, soreness and stiffness. They may also accelerate the removal of lactate and metabolic byproducts, increase venous and lymphatic flow, and enhance muscle oxygenation. As a result, we could experience increased muscle recovery between workouts and less muscle soreness overall. Thinking about trying compression garments? You can start with compression socks or sleeves which can be found at sporting goods stores, local pharmacies, specialty running stores, and online stores like Amazon. I also recommend visiting your local wellness center to try relaxing in compression boots!

Active Recovery

So far, the methods I’ve mentioned would fit into the passive recovery category. In those methods, the goal is to not engage in additional physical exertion. With active recovery, a little bit of movement can enhance your workout recovery. This recovery method involves gentle activity to boost blood flow, aiding in removing waste products from muscles after intense exercise. This blood flow delivers nutrients that help repair and rebuild muscles, tendons, and ligaments. Studies have shown muscles recover faster with this type of recovery when compared to passive recovery. Examples of active recovery exercises include walking, swimming, cycling, stretching, foam rolling or yoga.

Sauna Bathing for Workout Recovery

Lastly, there’s Sauna Bathing. This heat therapy helps reduce muscle soreness by loosening muscular contractions. It also opens up blood vessels, allowing more oxygen and nutrients to reach tired muscles. Additionally, the heat cleanses the airway, promoting better breathing efficiency by removing mucus and toxins. Increased sweating aids in detoxification, further assisting in recovery. Aim for a 15-minute sauna session, stay hydrated, and exit if you feel dizzy.

The Bottom Line:

Overall, it is very important to recover between workouts to prevent injuries, such as muscle strains, and to decrease the risk of overtraining. Really, the benefits are endless. If you are noticing that your fitness is no longer improving, you are feeling tired, or your muscles are constantly sore, then you may need to spend more time recovering from your workouts. Trying these techniques, in addition to healthy eating and adequate sleep may help to enhance your recovery and even speed up the process.

Megan Brandt,
Director of Fitness
Premier Fitness Camp

The post 6 Tools To Enhance Workout Recovery appeared first on Premier Fitness Camp.

Causes of Balance Problems:

While there are many potential causes for balance problems, here are some of the most common offenders.

Medication Side Effects:
Some medicines, especially for older adults with multiple prescriptions, can make you feel dizzy or affect your balance.

Age-Related Changes:
Getting older brings changes in vision, muscle, joints, and inner ear function, all of which can mess with your balance.

Medical Conditions:
Conditions like arthritis, neuropathy, vestibular disorders, diabetes, and heart problems can add to balance troubles.

Environmental Factors:
Things at home, like poor lighting and uneven floors, can up the chances of falls and mess with your balance.

Lack of Physical Activity:
Not staying active can weaken muscles and reduce flexibility, both essential for keeping your balance.

Why Balance Training?

As we get older, staying steady on our feet becomes really important to prevent serious falls. How do we tackle this? Through balance training. It includes exercises that make our muscles stronger and boost coordination, lowering the chances of life-changing falls. Consider it like investing in a longer, more independent future—a superpower for a confident and graceful journey as the years go by.

What is Balance Training?

Balance training is about controlling your center of gravity and making your feet more stable. It helps improve your sense of body position, stability, and coordination. You achieve this by doing exercises that work on your core muscles and involve both your upper and lower body.

Benefits of Balance Training:

Better Control of Movements:
Improves your sense of body position and coordination, making movements more controlled.

Reduced Risk of Falls:
Strengthens your balance, especially for older adults, preventing falls by making muscles stronger and more stable.

Improved Athletic Performance:
Enhances agility, reaction time, and overall performance in sports and physical activities.

Stronger Core Muscles:
Engages and strengthens your core muscles, crucial for overall body strength and stability.

Supports Joint Health:
Lowers the risk of injuries and stress on joints, especially in areas like ankles, knees, and hips.

Better Posture:
Results in improved posture, reducing strain on your spine and decreasing the chance of back or neck pain.

Sharper Brain Function:
Stimulates the brain, improving cognitive function, possibly reducing the risk of cognitive decline.

Boosts Confidence:
Increases confidence in daily activities, exercises, and sports, improving your overall quality of life.

Aids Rehabilitation:
Often included in rehabilitation programs to help recover from injuries or surgeries.

Types of Balance Training Exercises:

Static Balance Exercises:
Holding positions without movement to improve stability. (ie: Standing on one leg for stability.)

Dynamic Balance Exercises:
Movement-based exercises that challenge balance. (ie: Walking heel-to-toe for controlled balance.)

Proprioceptive Exercises:
Focus on enhancing body awareness through various movements. (ie: Closing eyes, stand on a pillow for body awareness.)

Coordination Exercises:
Activities that challenge coordination while maintaining balance. (ie: Squatting on a wobble board for balance and precision.)

The Bottom Line: Balance Training

In a nutshell, focusing on balance is not just about avoiding falls; it’s an all-encompassing investment in your overall well-being. At Premier Fitness Camp, we get that. Our program goes beyond the usual emphasis on strength and weight loss to include building better balance.

Balance is more than just standing steady; it’s about adopting a lifestyle that boosts confidence, stability, and grace. By including balance training, we aim to give you the tools to navigate aging with confidence. Imagine confidently taking each step, free from the fear of stumbling. That’s the promise of a balanced lifestyle, offering benefits beyond preventing falls. It’s about standing tall, moving purposefully, and facing each day with renewed energy.

As you journey toward better health, remember that balance is not just a physical skill; it’s a mindset. It’s the embodiment of resilience and the key to a more vibrant future. At Premier Fitness Camp, we’re here to guide you in building both strength and balance, so you’re not just standing upright – you’re standing strong, ready for whatever life brings.

Megan Brandt
Fitness Director

The post Balance Training For Preventing Falls As We Age appeared first on Premier Fitness Camp.

Do you know that being mobile doesn’t always mean being flexible? Many use “flexibility” and “mobility” interchangeably, but understanding the difference is key to achieving your wellness goals.

In short, mobility exercises enhance your movement and can prevent injuries, while flexibility exercises increase your range of motion and reduce muscle soreness. Both activities are valuable additions to your physical fitness routine. Let’s dive a little deeper.

How are flexibility and mobility different? 

While flexibility and mobility sound similar, they are different in terms of movement. Flexibility refers to the ability of a muscle to lengthen during movement. It is passive, and stretching is one of the best ways to determine flexibility. Your body type and genetics also influence how flexible you are. When you think of flexibility, think about when you try to touch your toes.

Mobility, on the other hand, is the ability to control movements through an entire range of motion. Mobility does require flexibility, but to be mobile, you must also have healthy joints, a relaxed nervous system, and neuromuscular control over your movements. For example, to have full mobility squatting, your hips and knees have to bend at the proper angles, and your core must work with your knee and hips to control your trunk position. If one of these links is not mobile, then you have an increased risk of injury because our body will naturally protect itself if a joint starts to move into a range that it is unable to control.

How can you become more mobile and flexible? 

Passive and static stretching are examples of tools used on muscles to achieve increased flexibility. Passive stretching involves someone else or another force stretching the muscle for you, while static stretching is when you stretch the muscle yourself. Consistent static stretching can often improve flexibility. Additionally, recent research has concluded that foam rolling increases muscle flexibility. So, aim to foam roll and static stretch regularly to increase flexibility.

To increase mobility, incorporate specific movement drills into your routine. Adding dynamic warm-ups to your regular fitness routine is an excellent starting point. These movements, such as hip swings, shoulder circles, cat-cow, and the prying squat, take your joints through their full range of motion and prepare them for exercise.

Give a few of the below mobility exercises a try!

Side-lying Thoracic Rotation: Begin by lying on your side with your knees bent, your bottom hand holding your knees, and your top hand extended straight forward. Lift your top arm straight up and over to the floor on your other side. Hold, then relax and repeat. Ensure that you keep your knees together and only rotate your upper back and upper arm. Your hips should stay facing forward. 

Hook-lying Lumbar Rotation: Begin by lying on your back with your knees bent and feet resting on the floor. Keeping your back flat, slowly rotate your knees slightly toward one side, and then back to the other side. Ensure that your back and shoulders stay flat on the floor.

The Bottom Line:

While the terms “mobility” and “flexibility” may often be used interchangeably, it’s clear that they represent distinct components of your overall well-being. Incorporating both mobility and flexibility exercises into your fitness regimen can dramatically improve your physical health. Remember, mobility exercises boost your movement quality and reduce the risk of injuries, while flexibility exercises expand your range of motion and alleviate muscle soreness. By understanding these differences, you can craft a well-rounded approach to achieving your wellness goals. So, whether you’re striving for greater agility or aiming to touch your toes with ease, your path to a healthier you begins with a clear understanding of the roles that mobility and flexibility play in your fitness journey.

Megan Brandt,
Fitness Director, PFC

The post Understanding Mobility vs. Flexibility for Better Health appeared first on Premier Fitness Camp.

In the pursuit of a healthy and fulfilling lifestyle, incorporating an effective fitness routine is key. Among the various components of fitness, strength training stands out as a fundamental pillar that should not be overlooked, regardless of your fitness goals. Whether your aim is to build muscle, lose weight, enhance athletic performance, or simply improve overall well-being, understanding the importance of strength training and its wide-ranging benefits is essential.

Strength training, also known as resistance training or weight lifting, is an important part of any fitness routine no matter what your goal may be. This type of training requires a muscle to lift, push, or pull until fatigued. Strength training not only helps build muscle and increase metabolism, but also can improve balance, coordination, and posture. Let’s take a look at some of these benefits to understand its importance in the journey towards a stronger, healthier, and more vibrant version of yourself.

Increased Muscle Mass: 

Strength training is an effective way to build muscle mass. When you lift weights, your muscles are forced to work harder than they normally would. This triggers your body to release hormones and build more muscle. Over time, this can lead to an increase in muscle mass.  

Improved Bone Health: 

Strength training increases bone density, which is important for overall bone health. Weight-bearing exercises, such as lifting weights, are particularly beneficial for strengthening your bones and reducing the risk of fractures and osteoporosis. 

Increased Metabolism: 

Strength training boosts your metabolism. When you lift weights, your body must work harder to repair the damaged muscle fibers. This increases your metabolic rate and helps you burn more calories throughout the day. 

Reduced Risk of Injury: 

Strength training can reduce your risk of injury. When your muscles are strong, they are better able to support and protect your joints. Which in turn, can help reduce your risk of sprains, strains, and other types of injuries. 

Improved Balance and Coordination: 

Strength training can help your balance and coordination by improving the way your brain and muscles work together. This is very important to allow you to stay on your feet and avoid falls. 

Improved Posture: 

Strength training can help improve your posture. When your muscles are strong, they can help support your spine and keep it in alignment. This can help reduce back pain and improve your posture.

Controls Blood Sugar: 

Strength training improves the muscle’s ability to take in and use glucose, or blood sugar, for energy, thereby decreasing blood sugar levels.

The Bottom Line:

Strength training is a vital and indispensable component of any fitness routine, regardless of your fitness goals. Its impact extends beyond muscle development and metabolic enhancement to encompass improvements in balance, coordination, posture, bone health, injury prevention, and blood sugar control. By engaging in strength training, you can experience an increase in muscle mass, enhanced bone density, a boosted metabolism, reduced risk of injuries, improved balance and coordination, better posture, and regulated blood sugar levels.

Whether your aim is to build strength, lose weight, or improve overall fitness, incorporating strength training into your routine can bring about remarkable benefits. It not only contributes to physical well-being but also enhances mental resilience and confidence. So, regardless of your age, gender, or fitness level, it is essential to recognize the importance of strength training and its transformative effects on overall health and quality of life.

This is your sign to make strength training an integral part of your fitness routine and unlock the numerous benefits that await you. Your body and mind will thank you for it.

Megan Brandt
Fitness Director

(Cover Photo by Lukas)

The post Curious about the hidden benefits of Strength Training? appeared first on Premier Fitness Camp.

What is Progressive Overload?

Progressive Overloading follows the scientific Principle of Progression. This rule states that in order to facilitate adaptations in your muscles, while minimizing the risk of injury, you should increase your routine’s increased weight, repetitions, intensity, duration or tempo of an exercise gradually. Your body will then adapt to the stress and grow stronger. It’s important to note that this stress should be in small increments from 5% to 10% to prevent injuries. This is sufficient and recommended. With this gradual overloading of your muscles, you can finally plow through that plateau!

Why is it important?

As you work hard to push your body to its limits with your current resistance training program, you’ll soon notice that the same sets and reps that used to leave you exhausted are becoming easier and easier. Eventually, you realize that you’ve arrived at a plateau—a state of little or no change. At this point, if you fail to increase your load, you can begin to experience muscle atrophy—a loss of hard earned skeletal muscle mass and strength!

How does it work, practically?

No two paths to progress are the same – whether you are a beginner or advanced lifter, there is always a way to progress. Take squats for instance: a beginner may work on slowly lowering the depth of their squat each week, while an advanced lifter might add 5-10% more weight or reps per week. Whatever your level, by progressing and varying your workouts, your muscles will be pushed to the limit. Which is key in achieving the results you want. 

Examples of progressive overload training. 

1. Increase resistance:

Adding more resistance to your muscles allows them to break down and rebuild stronger. One way to achieve resistance is to increase the weight you’re lifting. Remember to not sacrifice proper form and increase to a weight that allows you to feel 80% max effort in your muscle on the last couple reps of each set.

Example:

• Week 1—Perform 2-3 sets of 10-12 reps bicep curls with 10 pound weights
• Week 3—Perform 2-3 sets of 10-12 reps bicep curls with 12 pound weights
• Week 5—Perform 2-3 sets of 10-12 reps bicep curls with 15 pound weights 

2. Increase repetitions:

In order to increase endurance in a muscle you will be performing more reps at lower weight. You can use weight or not as long as you are getting to the 80% max effort on your last few reps.

Example of increases in muscular endurance:

• Week 1—Perform 3 sets of 10–12 squats 
• Week 3—Perform 3 sets of 12–15 squats 
• Week 5—Perform 3 sets of 15 squats 

3. Increase duration:

Progressive overload training can be used for cardio training as well. You want to slowly increase the duration of each workout and how many days each week.

Example of increase mileage in running 

• Week 1—Run 20 minutes at a moderate pace, 2 days per week
• Week 3—Run 30 minutes at a moderate pace, 2 days per week
• Week 5—Run 30–40 minutes at a moderate pace, 3 days per week
  

4. Change the tempo:

Changing the tempo of your workouts can help you get stronger and fitter. You can change the tempo by working at a quicker rate during your workout, decreasing rest time or by changing up the tempo in the exercise.

Example of changing the tempo: 

• Week 1—Perform tricep pushdowns with 1 second on the way down and 1 second on the way up 
• Week 3—Perform tricep pushdowns 2 seconds on the way down and 2 seconds on the way up 
• Week 5—Perform tricep pushdowns 3 second on the way down and 3 second on the way up 

The Bottom Line:

If you want to reach your fitness goals safely and effectively, gradually increase the intensity and volume of your training through progressive overload. This will help you stay on course and make progress. Also, it’s helpful to create a journal or use a fitness tracking app to monitor your progress. For added motivation and assistance, consider working with a certified personal trainer who can provide you with the focus, inspiration and encouragement. If you’re feeling a bit stuck in a rut with your current routine, give Progressive Overload a try this week!

Megan Brandt,

MS, ATC, CPT

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What happens with weight loss?

In short, weight loss is a reduction in total body weight. When you lose weight, you’re losing body fat and making changes in lean body mass. This is also true for weight gain. You cannot control how much of each you will lose. I mean, it would be awesome if you could command your body to only use body fat stores for energy. Unfortunately, that isn’t how it works. But, you can influence the process. As you lose weight, you will lose some muscle in the form of lean body mass as well as body fat.

What is Lean Body Mass? And, why do I not want to lose it?

An in-depth explanation can be pretty technical. So, I’m going to explain it in a simplified form. Your lean body mass is everything in your body besides fat. Here’s the formula: Lean Body Mass = Total Weight – Fat Mass. This includes the weight of organs, skin, bones, body water, and muscle mass. Water weight is approximately 50-60% of your total body weight and can fluctuate daily. You can sometimes lose up to five pounds of water in a single day.

I once worked with a football team that would practice on high heat and high humidity days.  We would regularly weigh players before and after practice to make sure they would replace lost water. Sometimes, they would lose up to 10 pounds after a single 2 hour practice! Losing water weight can happen fast, but losing fat is a much slower process.

Why Focus on Fat Loss?

First, let’s debunk the idea that fat is bad. We need fat for healthy cellular function, energy, vital organ cushioning, and insulation. But, too much fat can lead to an array of health concerns. There are two types of fat in the body: essential fat and nonessential fat.

Essential fat is the minimal amount of fat necessary for normal physiological function. For males and females, essential fat values are typically considered to be 3% for males and 12% for females. It’s found in the nerve tissues, bone marrow, brain, and organs. A higher amount of essential body fat in women allows for hormone regulation and healthy reproduction.

Nonessential fat is any fat above the minimal amount of essential fat. This adipose tissue (or storage fat) has accumulated as energy reserves. Nonessential fat that’s found just below the skin’s surface is called subcutaneous fat. Fat that lies deeper in the body surrounding the body’s organs is called visceral fat. Nonessential fat will visibly change as you modify your diet and exercise routine. Too much stored fat can negatively impact both physical and mental wellbeing. This is why maintaining a healthy body fat percentage is so important.

A range of 10-20 percent body fat for men and 18-28 percent of body fat for women is considered satisfactory for good health. A body composition within the recommended range suggests a person has less risk of developing obesity-related diseases such as diabetes, high blood pressure, and even some cancers.

How can you measure if you’re losing fat?

There are several devices that you can use to determine your body composition. DEXA is the gold standard, but not always accessible. Other methods include calipers, hydrostatic weighing, Bod Pod, and bioelectrical impedance analysis. Each method has pros and cons. It’s important that you stay consistent with the same device and track your trends over time. Having a qualified professional administer the tests is best. But, if you choose to use a home scale that tracks body fat, while it may not be as accurate, you can still track your trends.

Remember, weight loss isn’t inherently a bad goal. But, a better goal would be to work towards fat loss while maintaining muscle mass. I also encourage you to set a goal that’s attainable and realistic. Keep track of your progress over time and push yourself to improve your performance and focus on building strength.

Megan Brandt,

Fitness Director

Photo by MART PRODUCTION

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Today, I’m here to offer you a simple approach to total body fitness that will lead to success! This results-driven, balanced approach will have you looking and feeling your best. My winning strategy targets four components: cardio, strength, balance, mobility/flexibility. Developing your routine using these components will help you reach your goals in no time! Let’s jump into it and begin with Cardio (short for Cardiovascular.) 

Cardio Training

The cardiovascular system is your heart, lungs, and blood vessels working together. Cardio fitness is the ability of that system to send oxygen-rich blood to working muscles. Cardiovascular exercises cause your heart to beat faster and increase your breathing. This allows your heart to increase blood flow to your muscles and back to your lungs. The better your cardiovascular fitness, the easier your daily tasks will feel. For healthy adults, we recommend 150 minutes of moderate aerobic activity per week. Or, 75 minutes of vigorous aerobic activity weekly. Aim for somewhere between the two if you combine activity types. Here’s how we approach cardio training at Premier Fitness Camp:

Steady State Cardio

This is your moderate-intensity cardio exercise. You want your heart rate to be 65%-75% of your maximum heart rate and maintain it for the duration of the workout. Use the talk test to measure your intensity. You should be able to say your name and address during the workout with some difficulty. Aim for 3 sessions a week for 30-60 minutes. Try walking, hiking, jogging, biking, swimming, dancing, or aqua aerobics.

HIIT Cardio (High Intensity Interval Training):

This is a vigorous-intensity cardiovascular exercise. HIIT combines short bursts of intense activity with longer periods of lighter activity. You should try to get your working heart rate up 85-90% and your recovery heart rate down to 70% of your max heart. Use the talk test to measure your level of intensity. At 85%-90% you should only be able to say one word. 70% should allow you to say your name and address with some difficulty. Activities could include going up and down stairs or jogging and walking intervals. Spinning, jumping rope, and boxing are also great options.

Pro tip: Try alternating cardio by days. For example, do steady state on Monday, Wednesday, and Friday. On Tuesday and Thursday, do HIIT.

Strength Training 

Strength training increases your muscle power and bone strength. More muscle mass can help you better manage your weight. When you are strength training, it’s important to hit all your major muscle groups at least 2-3 times a week. Most gyms have a lot of equipment to use, including the large machines. But remember, you do not have to go to the gym to reap the benefits of strength training. You can grab a pair of dumbbells, resistance bands, or even use your body weight to do a full body strength workout. At PFC, we organize these exercises into four categories: Push, Pull, Legs, and Core! Some of our favorites are pushups, dumbbell rows, planks, and squats. You can use many different repetition ranges and sets.

Pro tip: Try three sets of 10-12 reps this week.

Balance Training

Balance training is important at any age. For older adults, weekly balance training can help prevent falls and help maintain independence. Challenging your balance at any age helps with daily activities and sports. Balance training also increases your proprioception. Proprioception is the awareness of the position and movement of the body. Increasing your proprioception helps the body produce smooth, controlled movements. Controlled movements help to reduce your risk of injury and keep you moving, better.

Pro tip: Try standing on one leg while brushing your teeth each day.

Flexibility/Mobility Training

First, we must understand the difference between flexibility and mobility. 

Flexibility is a muscle’s ability to passively lengthen. Think about when you are doing quad stretches and hamstring stretches. Those stretches are working on flexibility which is the lengthening of that muscle.

Mobility is the ability of the joint to actively move through a full range of motion. Think about how far your leg could go if you were to lay on your back and lift your leg into the air. That is the mobility in the hip joint. Good mobility allows for more ease in performing daily activities. 

To have good mobility, you need good flexibility. Stretching and mobility training can increase your range of motion. It can also promote better posture and help reduce stress.

Pro tip: Aim to stretch most muscles at the end of each workout.

Including these four components to your weekly workout routine will be very rewarding. With consistency, you’ll be living a fitness lifestyle in no time. If you’re not sure where to start, refer to the workout we put together during the Fitness At-Home class. Whatever you do, remember that it doesn’t have to be extreme or complex. Use your body weight, a flight of stairs, or bands to reach your goals. You’ve got this!

Megan Brandt,
Fitness Director

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