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The Importance of Strength Training for Seniors

By admin | April 25, 2017

When you first think of strength training, what image comes to mind? For most, it’s young, muscular individuals, athletes, or strength sports. However, strength training is not just for the young and agile, in fact – if you’re over 50, strength training is something you absolutely should be doing!

While most seniors practice daily walking, one study found that 40% of people over 65 do not strength train at all. Many trainers, including Casey Hewitt at Speedflex, believe that strength training for seniors has major benefits for those in their 50’s, 60’s, and even older:

“Regularly working out in this way builds muscle and replenishes the muscle mass that steadily declines as we age. It also boosts bone density and aids the metabolism. Over time, this could reduce your chances of suffering with arthritis, as it supports muscles around the joints, and diabetes, due to a boosted metabolism,” Hewitt said.

 

strength training for seniors

Stop for a second and consider a few of the many benefits of strength training for seniors: …

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The Benefits of 10,000+ Steps Per Day

By admin | April 20, 2017

10,000+ steps per day

You’ve heard it before – your body needs 10,000 steps in a day to decrease the risk of chronic illnesses like diabetes, high blood pressure, and heart disease. While this health goal was made popular in the 1960’s, it’s become more prevalent in recent years with the onset of fitness trackers and wearable devices. But is walking all it takes to be healthy and fit? Is 10,000 steps still a relevant benchmark? We explore the answers to those questions and more below!

“Walking is the Superfood of fitness”

Author and scientist Katy Bowman, a biomechanist out of California, recently had a great quote about walking. She compared it to the essential dietary nutrients that our bodies need:

“Walking is a superfood. It’s the defining movement of a human. It’s a lot easier to get movement than it is to get exercise,” she stated.

This is a great point because many people look at getting healthy or fit as an all-or-nothing approach, thinking that if they aren’t running, lifting weights, or going to the gym, what’s the point? But simply walking, or trying to get those 10,000 steps per day, has major physical and mental benefits! …

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Are You Getting the Most from Your Strength Training Routine?

By admin | April 4, 2017

Strength or resistance training is one of the most important things we can do for our muscles to keep them conditioned and ready to work. Therefore, it’s important to know if your strength training your muscles in the correct order for maximum benefit and results.

 

We’ve made it easy to find out. Simply answer these basic questions to find out if you’re getting the most out of your Strength Training program: …

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Pairing Exercise and Healthy Eating Habits

By admin | March 22, 2017

How to get the most out of your exercise routine and diet

Diet vs Exercise – which is more important? It’s a question that sparks a variety of opinions, hot takes, and anecdotal evidence. The reality is, they are both important for maintaining a healthy lifestyle! Depending on your goals, you may want to favor one over the other, but generally speaking – we want to move past the argument of which is more important, and instead, discuss ways to utilize them together.

Consider the words of Henry Ford: “Coming together is a beginning, staying together is progress, and working together is success.” So how can your exercise routine and diet work together? Here are a few things to remember: …

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SpaceWalker Creates a “No Excuse” Exercise Plan

By admin | March 9, 2017
The design even allows for use of a laptop or tablet on the workstation desk while you are walking.

I’ll be the first to admit that when I saw this new product from BODYCRAFT, I became very excited to learn more. The ultra compact SpaceWalker Treadmill desk from BODYCRAFT creates an easy way to add one of the safest forms of exercise into anyone’s daily routine- walking. The actual machine is small, but efficient. You can exercise in any space while you are working, taking a business call, or even watching TV.

You can move your SpaceWalker Treadmill to any room of your house due to its compact size, lightweight, and transportation wheels. And, studies have shown that a change of scenery increases adherence to any exercise. …

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Arnold Sports Festival Preview

By admin | February 28, 2017

Around this time every year, thousands of people visit the 15th largest city in the United States for the annual Arnold Fitness EXPO. This year, it will take place at the Columbus Convention Center March 2-5. As always, there will be an array of events, challenges, entertainment, and celebrity appearances, along with thousands of booths featuring the latest sports equipment, apparel, and nutrition.

What and who to see

To learn more about the full schedule of events starting at 10:00 am on 3/2 and ending the evening of 3/5, click here. From dance and fitness sports, to Olympic sports, to strength sports, to team sports, there’s a little bit of everything at the Arnold. Key events include the Arnold Summit, Arnold Model Search, Sunday Showcase, and Transformation Challenge.

Guest appearances in 2017 will include UFC hall of famer Randy Couture, two-time Arnold Strongman Champ Brian Shawn, Pro Figure Heather Dees, and many more.

The Arnold Transformation Challenge

On Saturday March 4 at 3:00 pm, head to rooms B230 and B231 on the second floor of the convention center to witness some empowering stories of transformation. Finalists and their trainers for this year-long challenge, put on by ASF TV and ANGT, will be featured and the winner will be awarded a $15,000 gift to use on BODYCRAFT equipment! The Transformation Challenge helps educate and motivate individuals, while aligning them with the support they need to become healthier and stronger. Interested participants will have an opportunity to enter the 2017-18 challenge. Check out John Starner’s story below for a preview:

This year, BODYCRAFT will be associated with ASF TV as the title sponsor for the Transformation Challenge! BODYCRAFT will have a variety of equipment on display upstairs to give individuals and trainers a chance to try each one, as well as see top trainers perform proper technique and training variations. Come check out the Jones Platinum, VR400 Rower, SPR-CT Dual Action Spin Bike, and more! …

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Five Steps to Becoming a Happier Person

By admin | February 20, 2017

It may be cliché and overused, but it’s true that attitude is everything! It turns out, some of the lessons we dismiss quickly as children’s phrases, are some of the most important to remember.

 

happiness

When it comes to being a happier person, attitude plays a major role. Consider the words Sonja Lyubomirsky, Ph.D and Professor of Psychology at the University of California, wrote in her book, The How of Happiness:

“Recall that 50 percent of individual differences in happiness are governed by genes, 10 percent by life circumstances, and the remaining 40 percent by what we do and how we think – that is, our intentional activities and strategies. The secret of course lies in that 40 percent. If we observe genuinely happy people, we shall find that they do not just sit around being contented. They make things happen. They pursue new understandings, seek new achievements, and control their thoughts and feelings.”

It’s true that each of our attitudes have a powerful effect on our self-image and happiness in general. Many have been dealt unfair hands when it comes to genetics or life circumstances. Some people will certainly have to work harder to find happiness than others. Regardless of where you are today, here are five steps you can take right now on your journey to fulfillment: …

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Read After Testing Your Fitness Knowledge!

By Jennifer | December 30, 2015

As we all think about our 2016 fitness plan, being able to answer all the questions discussed in our last blog post will help you succeed! It’s important to know your fitness status and what it all means. Test yourself first and then check your answers with the ones below.

Answers:  …

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Put Your Fitness Knowledge to the Test

By Jennifer | November 20, 2015

How much do you really know?

Education is the key to success. It is important to know your numbers to succeed in any health or fitness task and you should not rely on others, such as trainers or instructors, to know them for you.

Use the Quiz below to see if you can answer all the questions regarding your fitness numbers and knowledge. It is important to know these answers to create the ‘best and healthiest’ you. If you did not know any, please comment below and we would be happy to answer them! Be sure to look for our follow up blog also containing a little extra information on how to live with a healthier version of you! Take charge of your fitness and make sure you know your stuff! …

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You Can Cross Train with One Cardio Machine

By Jennifer | October 30, 2015

How can I cross train with only one cardiovascular machine?

We all want to have a huge gym in our homes but sometimes the cost can get in the way. We are all so used to the fast and changing pace of our lives that getting on a treadmill can sound like the most mundane activity.

However, don’t look at your treadmill as a one stop cardio piece. It can be so much more.  When you think about any physical fitness activity, you should think “how many different ways can I work that same muscle?” Cross training (working a muscle in different ways) the same muscle decreases the chance of injury. Doing the same exercise over and over again can cause overuse and wear and tear of the muscles and joints. 

Let’s look at the BodyCraft treadmill and really think about how many cross training routines we can create. Remember, by adding movement to an exercise you are creating a balance component, engaging more muscle groups and increasing your heart rate. *Please remember to always use the safety strap when using the treadmill.* And try some of these combinations to get you started: …

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Why Do We Train?

By Jennifer | August 28, 2015

Ask ten different people and you will get ten different answers.

 

There are so many reasons to exercise. We do it for better health- to have more quality years with those we love. We do it to get stronger and improve appearance. Some of us do it for competition, while some might just like how stylish- and comfortable- gym clothes are.

But deep down, I think it’s something bigger than all of those.

Achieve what was perceived as impossible

When we train, we set goals. Take running for example. Usually the first benchmark to determine your running fitness is a 5k. Then a 10k. Half marathon, followed by full marathon. Then the Iron Man. When you first set off, running for more than 5 minutes may seem impossible. But with consistent effort and commitment, you will eventually be able to hit that 5 minute mark, then a 5, 10k and so on.

Seeing the progress you make is often times the biggest motivator to keep training, and it should be. Pushing your body to do something today that it was not able to do in the past is tangible proof that your training is working. And once you start to see these results, it becomes addictive.  …

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5 Exercises To Add to Your Routine for a SMART Workout

By Jennifer | July 24, 2015

What Exercises Should You Add To Your Routine? (Hint: They burn calories, work the entire body and build muscles at the same time)

Image courtesy of stockimages from FreeDigitalPhotos.netWe all need to exercise smart. Whether you have limited time or want to burn more calories quicker, exercising smarter is the goal. You want to make sure most of your exercises work the whole body (roughly 70%). The more muscle groups that are engaged- the higher your heart rate will be, the higher the calorie burn and the more overall strength you will gain.

Below is a list of overall body exercises you can add to any workout program. You can add these to a strength training or a cardiovascular program. …

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