As the holidays approach and we are in the thick of pumpkin pies, turkey dinners and overscheduled calendars, common fitness advice is to find time to squeeze in a workout whenever and wherever possible. Good advice, to be sure. So, let’s look at some ways to use cardio training to help you get the most out of your exercising efforts with the time you have.

Ramp Up Your Cardio for Weight Loss and Maintenance

The good news for your hectic holiday schedule is that you don’t have to bang out hours on the treadmill to realize the best results for your body. Try interval cardio training. Interval cardio training is where intense bouts of cardio are followed by less intense recovery intervals. Focusing on intense bursts of exercise in your workout will not only jumpstart your heart rate but burn body fat quicker as well.

In fact, research [1] shows that shorter duration of high-intensity exercise can be more beneficial than traditional endurance training in burning body fat. High-intensity cardio sessions can also speed up your metabolism for hours following your workout session.

So, if weight loss and maintenance is your main goal this holiday season, ditch the treadmill and opt for a more fast and furious workout full of burpees, wind sprints and slam balls. Your belly will appreciate it and so will the number on the scale come January 1.

Incorporate Cardio for Greater Strength and Muscle Definition

As we all know, strength exercises build muscle. Cardio, when coupled with proper nutrition, is the secret weapon to defining and showing off the hours spent in the weight room. To create greater muscle definition in the common problem areas (arms, abs, glutes), it is important to incorporate metabolic cardio conditioning to your fitness regimen to unveil your hidden lean and sleek muscles.

A recent study [2] that evaluated the effect of training methods on female college athletes found that concurrent strength and aerobic endurance training was highly effective on muscle strength and endurance, body composition and flexibility.

When your goal is to build strength and muscle, combining strength-training exercises with total body cardio is key to realizing the best results. This type of cardio approach packs a variety of total body movements into your workout that aims to raise your heart rate and maintain the increased level for 5-10 minutes.

Maintain Consistent Cardio for Endurance Training

Whether your goal is to achieve a personal best at this year’s turkey trot or you’re planning to start the New Year with a triathlon or long distance running race, consistent cardio exercises are the key to any training program. There is no doubt that in order to prepare your body for a long endurance event, you have to put in the mileage. If you are signed up to run a half marathon in January, then you have to prepare your body to pound the pavement for two hours by running (not walking or using an elliptical machine) the mileage laid out in your training plan.

If your goal this season is to combat the belly bounce, build more muscle or successfully train for an upcoming endurance event, incorporating the right type and amount of cardio into your fitness routine will not only make you feel better and look better, but also perform better.

At Fitness Together of East Orlando, we build cardio into each of our client’s programs based on their overall objectives and goals. Combining the right type and volume of cardio with our one-on-one or group training programs, along with proper nutrition through our Nutrition Together program, is the prescription for fitness success this holiday season.

[1]Wiley-Blackwell (2011, April 6) American Journal of Human Biology.

[2]Journal of Strength & Conditioning Research: September 2008 - Volume 22 - Issue 5 - pp 1487-1502.

Article by Glenn Beard, PT, Owner of Fitness Together of East Orlando

You’ve been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you’re going to start tomorrow. Before you know it, you wake up one morning and you’re five pounds, 10 pounds or even 15 pounds heavier than you were a few months ago. You wonder where the weight came from and promise to start your new lifestyle tomorrow.

Enough is enough. Now is the time to stop making excuses, to stop putting your fitness and personal wellness on hold and to start working out and eating right.

It’s Never Too Late But…

Unfortunately, with every year that passes, your body conspires to make getting into shape harder. Your metabolism slows down as you age, adding weight that you’ll have a harder time shedding. What might have been a snap at 20 will take more time and effort at 45 (or 50 - I know this first hand). It’s just a natural part of aging.

Don’t panic though; it’s ok because the truth of the matter is that you can absolutely get fit at any age. With that said however, the longer you put it off, the harder it will be to make those changes. That may not be what you want to hear but it’s the truth. And as the Good Book puts it, the truth will set you free.

In case you’re struggling with getting started with your personal fitness plan consider this fact: your body is more primed to respond to exercise right now than it will be six months from now. And, if you happen to be that 45-year-old who starts working out today, know that soon enough you’ll be fitter than a 20-year-old who’s sitting around still making excuses.

Right Believing Leads to Right Living

If you’re overweight and think you need to lose a few pounds before you start working out, think again. Numerous studies show that making the switch to healthier eating is easier when you’re already working out regularly. Exercise has been shown to cause the exerciser to crave healthier foods which encourages a fit diet to come more naturally. What that means for you is the pounds will melt off even faster.

“Someday” Never Comes

If you’re waiting to start a fitness program for that day when you’ll feel less exhausted and fatigued by work, family or anything else that you have going on in your life, chances are that day will never come.

But no worries, I’ve got more good news for you: believe it or not, exercise actually increases your energy throughout the day, so those activities that normally drain you of energy will become easier for you to complete.

It’s a Mental Game

Fitness is about being proactive mentally AND physically. Continually putting it off waiting for your “someday” will actually psyche you out. Adding regular exercise isn’t necessarily easy, but it doesn’t have to be the monumental struggle that it has become in your mind, either.

Why not decide right now to stop your excuses and take that first step? We would be honored if you would allow us to help. Just pick up the phone and give us a call at 407-208-0620 and ask us about our FREE FIT consultation and workout.  During your consultation you’ll be educated as to what it really takes for you to get healthy and fit while the workout will give you a taste of personal training Fitness Together style. We’ll even outline the perfect personalized fitness plan for you - a program that will be unique to you, your goals and lifestyle and one that will get you to your goals quickly.

Article by Glenn Beard, PT, Owner of Fitness Together of East Orlando

It’s summer and, baby, it’s hot out there! Maybe you’re planning on spending your leisure time on a scenic bike ride, a hike or working in the garden. That’s reason enough to ensure that you brush up on the basics for safely exercising outdoors in the heat. The long dog days of summer have arrived and what you need to know is that exercising in the heat can be risky if you aren’t careful. So relax, chill out with a tall iced glass of green tea, and learn the safety basics before embarking on outdoor summer workouts. Here are five tips to keep you fit and safe this summer:

1.      Stay hydrated. Dehydration is the biggest problem facing outdoor exercisers. The body cools itself off by sweating - if you become dehydrated, your ability to sweat and cool yourself off becomes limited. Make sure to drink plenty before, during, and after your exercise bout. And don’t forget that diuretics like caffeine-containing drinks and alcohol, when consumed before exercising in the heat, can accelerate the effects of dehydration.

2.      Know your sweat rate. The goal for safe exercise is to match your liquid intake to your sweat rate. Weigh yourself before and after a typical outdoor workout. You lose about two and a half cups of water per pound of body weight lost on the scale. As a rule of thumb, to maintain good hydration for summer workouts, drink about 20 ounces of water two hours before exercise, a minimum of 8 ounces of water before getting out in the heat, and then a gulp every 15 to 20 minutes during exercise.

3.      Heat and humidity will slow you down. Heat and humidity are the true culprits in causing heat illness when exercising outdoors. That’s because these conditions both hinder your ability to sweat, so your ability to cool yourself off is compromised. In other words, understand that you will not be attaining any personal records on really hot and humid days. Slowing down is the body’s way of protecting itself and should be expected on days such as these.

4.      Dress for the elements. If you plan on exercising in the “dog days of summer,” then you must dress for them. Protect yourself by wearing light-colored, breathable fabrics. Cover your skin with sunscreen (the kind that stays on with sweat), and don’t forget to shield your eyes from the strong UV rays with a good pair of sunglasses. A well-ventilated hat with a large visor is also helpful. If you partake in sports where you wear a helmet, be sure to take it off during water breaks to cool down.

5.      Exercise early or late in the day. It is not wise to exercise during the hottest part of the day when the sun’s rays are strongest, typically between 11 a.m. and 2 p.m. Your best bet is to get out there early in the morning or late in the day.

Follow these five tips and you’ll not only stay safe during your summer workouts but you’ll be sure to enjoy and benefit from them more than ever.

Of course you could beat the heat totally and exercise in the air conditioned comfort of private training suites at Fitness Together of East Orlando. We offer private one-on-one personal training as well as private small group personal training customized to your specific goals and current level of fitness. You’ll also receive nutritional counseling through the Nutrition Together program, which will complement your workouts. To learn more visit fitnesstogether.com/eastorlando or call the studio at 407-208-0620.

Expectation. It’s the secret sauce that turns dreams into reality. Without expectation, dreams and goals amount to little more than wishing on a star and, with all due respect to the folks at Disney, wishing on a star doesn’t really change anything.

At Fitness Together when we speak to individuals about their health and fitness goals we listen intently to not only what their goals are, but what their expectations are. Our experience tells us that while everyone has goals, many don’t really expect to achieve them.

This summer, what are you expecting?

I love summer. The pace of life slows down some, family time increases and it’s finally time for vacation. That’s all great stuff, but for some there’s an expectation that being consistent with their fitness program over the summer is too difficult. Others completely put off getting in shape over the summer.  The truth is, most people won’t feel as fit as they could this summer because they rely on diets, gym memberships and gimmicks that simply don’t work.

If you can relate to these summer fitness challenges then this article is for you.

Instead of thinking of summer as the time of year where you put off fitness and believe that spring or post-New Year’s was your time to get in shape, why not take advantage of a new season with a fresh workout and lifestyle? Summer months are a perfect time to start a new workout program and really focus on you and your goals. At Fitness Together we talk to all types of clients with all types of goals - but a common goal is always to be better. Whether that is lowering cholesterol levels, increasing muscle definition, improving eating habits or boosting self-esteem, all of our clients want to improve. Many have goals, but unfortunately, many also do not believe deep down that their goals are achievable.

What to expect from Fitness Together

I always like to tell my clients that small goals lead to big success. Every small goal you accomplish leads to a continual stream of goals, which in turn brings big results. When training our clients, we believe in a three-prong approach to fitness and health.

Weight training, cardiovascular training and sound nutrition are the philosophy we hold at Fitness Together. A winning combination of these elements will keep you on track year-round. Our resistance training programs consist of a comprehensive and customized system based on each individual client, goal and fitness level.

Cardiovascular fitness is another integral part of our three-pronged approach to fitness. With Cardio Together, our trainers develop and train each client in heart rate zones, which maximize results and minimize wasted time and effort. As with the other aspect of fitness and health, individualized programming is what sets us apart from the cookie-cutter gyms and programs in the fitness industry.

As stated in previous articles, nutrition is a fundamental key to achieving lasting results in your workout program. We do not call our nutritional program a “diet” because diets insinuate an ending. The word diet is used as a four-letter word associated with suffering and restriction. We call our program Nutrition Together because we believe in food as fuel, proper planning and continual motivation. The Nutrition Together program is not about quick fixes, diet pills or elimination of food groups, but rather food principles everyone can use and keep for a lifetime.

With Fitness Together’s customized programs and our unmatched support and accountability, our clients will spend their summer achieving their goals. You could do the same.  With Fitness Together and some great expectations, this could be the summer you get in the best shape of your life. Expect it and make it happen!

Article by Heather Stella, manager, Fitness Together of East Orlando

The Kiwanis Club of East Orange County hosted its Inaugural Kiwanis Family 5K for the Kids on the morning of Sunday, May 22, 2011 in the Waterford Lakes Town Center. Over 100 runners and walkers took part in the race. The event was coordinated by Kiwanis members as well as student volunteers from East Orange County’s 17 service leadership clubs. The money fundraised from the event will go directly back to the students in these clubs – K-Kids in Elementary School, Builders Clubs in Middle School, Key Clubs in High School, CKI at UCF and Aktion Clubs for disabled adults.