Edition of December 2009, Feminine Magazine

WAIST CLASSES???

Dear Readers,

So many times I was approached with the same question “Do we have exercises for the waist?” I decided to write about it.

Our “waist” is composed by muscles that are from the abdominal section and from the Back section.

We see old videos (or should I say “old knowledge!”) showing the side bend as a “magical formula” for the “slim desired waist”.

There I go again destroying dreams…

1. A slim waist is basically determined by genetically heritage. Some Europeans and Africans women have thin waist. On the other hand, there are some genetics for “squared waist”. It is easy to identify: check your aunties, preferably the slim ones, and, if they have slim waist, there is a chance you might have it too! If they are “squared type”, bad news.

2. Get rid of the extra fat helps a lot. So you can see the lines of your body.

Exercising the side bends, moving your waist right and left/ back and forward will not help you make it thinner!

Do instead cardio exercises and diet. You will have then the original body lines and I am sure you will like it!

And observe I did not mention abdominal exercises. Why? Because they will NOT make your waist smaller, but the muscle stronger and firmer, giving your abs a fit shape.

Bellow, the science about the side bends exercises.

Question: Do Standing Side Bends Exercise My Abdominals?

Answer: Unfortunately, many people have the misconception that holding hand weights and doing side bending exercises will trim or tone the "love handles." However, this movement (lateral flexion) is performed mainly with the deep muscles of the spine and not the internal obliques or the external obliques (read - abdominal muscles). Instead, the quadratus lumborum muscle, which attaches from the iliac crest to the lumbar vertebrae and to the lowest rib, is actually a primary lateral flexor muscle (read - back muscles). What this exercise is good for is increasing lateral range of motion in the spine, not to make it slimmer. If you do side bending exercises, make sure they are slow and controlled movements and be sure they are for the BACK not the FRONT part of your waist.

From the www.sportsmedicine.about.com

Marcia Novo - Flex Resorts Fitness Manager

m.novolopes@flexq8.com

novo.marcia@gmail.com

Edition of November 2009, Feminine Magazine

Vacation from the CLUB.

Yes, it is a dream members have: to take vacation and do not exercise.

Again I apologize from destroying old myths about fitness. And I would like to raise a question: does your stomach or lungs stop to rest when you go on vacation? Of course not. They are vital organs. So exercise should be in your life: VITAL!

The moment you get used to exercise, your body improves metabolism speed, provoking higher fat burning than usual. It is a new life for muscles and internal organs. The routine of going to the gym clicks your metabolism and it makes full body working at full power. If you stop the “pull and push”,” up and down”, “ go right and left” exercises, your muscles read the breaking routine as “ she does not need me anymore”. And, unfortunately, the human body does not save muscle. Unless you use them to move, run, jump, they will not remain same size and strength in your body – they will “shrink” (horrible word!). After two weeks of non-exercise, the muscle atrophy starts (diminishing tonus and size).

So, if you’re thinking the club membership is like an English Course membership (you have vacation from it!), your body will never understand what you want from it! Give yourself good treatment, exercise differently, but exercise!

Tips to keep fit while on vacation.

1) The best is to continue weights exercise if you do them normally. Look for a hotel with a small Gym. Or find a Gym nearby.

2) No options of Gym around? Plan B is: walking or running in the streets/beach for minimum 30 minutes 3 to 5 times a week; Abdominal crunches before taking a shower (normally in one minute you can do 40 to 50 crunches!); Pushups to work upper body will give you the right shape you need for sleeveless shirts.

3) Is there any pool around? Swimming is one of the best exercises ever! Cardio + Toning together. Cannot swim? Make some movements against the water, like walking, jumping, lifting knees, kicking forward. Good calorie burner and pleasant experience.

4) Prefer “tours” where you can see parks, museums, expositions, long walking afternoons outdoors. Time will pass pleasantly and you will be using your muscles properly.

5) Give yourself ONE day rest. No exercise at all. Let the body understand there is rest. So you can work out full power the day after.

6) Instead of elevators, go by stairs. Keep high level of stamina!

7) And finally, dance! No better exercise, unless you don’t like it…

Marcia Novo – Flex Fitness Manager.

m.novolopes@flexq8.com

novo.marcia@gmail.com

Article for Feminine Magazine

Firm/Slim/Strong BODY????

Last edition we agreed on the subject: what should I do to have a firm/slim/strong body?

Let me start with the most common request from members around the world: “Can you make me slim for my cousin’s wedding next month? My dress is two numbers smaller than my normal size!” I normally joke with them, asking for a knife!

Most of club users see the machines and classes as “magical solution” for extra kilos or a non desirable body shape.

I have good and bad news for you:

The bad one: changing the shape of your body is not related to any party timing! It will happen according to your own “internal clock”. If you never exercised in your life (low metabolism) it will take more than 3 months, if you were used to move your body and stopped for “vacation” (we will be talking about that) probably in 40 days you can see some transformation in your body shape. So, it will happen but not according to your social events!

The good news: as soon as you get used to exercise (after one month or so) your body will start enjoying the feeling “after” physical activities. It has a name: endorphin. Hormone of happiness. After finishing a session of lower body work out, or a sprint in the Spinning Class, you feel relieved. That sensation is caused by endorphins. It is a pleasant and relaxing feeling. And you want to feel it again! Guess how? Through exercise! And you will run for the classes that will give you the good feeling again and again. It will guarantee your frequency in the club.

Of course all the numbers above change from person to person. There are individuals that within 30 days feel their legs turning stronger and firmer and abdominal smaller. For others, to wake up the sleeping muscles takes time.

Now that you know there is no “magic formula” (you have to sweat the t-shirt, no other way to change your body shape), let’s give the tips:

1Start slow: If you're new to physical activity, haven't been active for a long time, or are trying a new sport, start out slowly. Build up your activity gradually so you don't get hurt. Ten minutes per aerobics, 3 times a week, plus controlled weights in the other days. Increase time and weights as they get too easy. At least ONE day off. Minimum 3 times week, maximum 6.

2- Warm up and cool down. Always warm up your body before you begin a workout. After your workout, be sure to move more slowly to cool down and bring your heartbeat back to normal. Stretch after your workout while your muscles are still warm and to help avoid soreness.

3 - Drink up. If you're planning to exercise for an hour or more, drink more water than you think you need before, during, and after exercise to avoid getting dehydrated.

4- Listen to your body. People know their bodies better than anyone else does. A little soreness is common. But the soreness you feel should go away about 24-48 hours after your workout. If it persists, go after a doctor to check it out

5- Go for professionals. Your friend has an amazing body? Lucky woman! If she studied muscles and joints, movements and possible injuries, she can give you any tip. If she is just blessed and has an incredible abs, she is not entitled to write routines or tell you what is good or bad in fitness field. Go for professionals, preferable with Physical Education in their back ground. These coaches have gone through all sorts of trainings and injuries in sports and fitness. Listen to their advice.

6- Try something you like. I see people lifting weights and hating it! Are you sure you are paying to do something you don’t like? Clubs nowadays have a huge variety of activities. One of them will suit you. From Aqua Aerobics to Climbing Wall, you will find a rhythm that is just tailor made for you. If you are shy, go for Pilates and Yoga. They are amazing work outs and the calorie burn is considered moderate. If you are a hyper, all the cardio classes (and their crazy music) are available to make you feel happy. Just to name some: Spinning, Aerobics, Step, Dance, Running, and Jumping. Pick something that motivates you.

7- Share feelings with the professionals. Most of the times members leave the clubs without saying what bother them. Let people know how you feel. If you like it or not, let coaches and managers know it. And sometimes it was just missing someone to tell the right person the right information to change the impossible and available.

Good readers, changing is not easy. But who told it would be? Start the modifications slowly and you will succeed.

Next month: Vacation from work, vacation from the gym?

Send email for information and questions:

marcia.novo@hotmail.com

m.novolopes@flexq8.com

In the future.

Let me quote Peter Drucker for while:

" In a few hundred years, when the history of our time is written from a long term perspective, it is likely that the most important event those historians will see is not technology, not the Internet, not e-commerce. It is an unprecedented change in human condition. For the first time-literally-substantial and rapidly growing numbers of people have choices. For the first time, they will have to manage themselves.

And society is totally unprepared for it."

TRX

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Many levels.

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