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Nutrition Boot Camp
Nutrition Boot Camp is back and better than ever! Running for the 5th time Nutrition Boot Camp is at its best and ready to reshape your life.
The next session starts April 7th and runs for 9 weeks. |
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Visit EVOLUTIONRI.COM |
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Check us out!
It's not just a new name, it's a new look we've got going on. Check out our new website at www.evolutionri.com. Look around and use the Contact Us form to send us your feedback and suggestions. |
Shape-Up RI
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Did you join the Shape Up RI competition for 2008?
Do you have a team in the area who is looking for support?
EVOLUTION wants to help you achieve your goals. The following classes in February will be FREE to participating Shape Up contestants:
1) Beginner Pilates Mat: 6:30-7:30 PM, Tuesday March 18th
2) Beginner Pilates Mat: 6:30-7:30 PM, Tuesday April 8th
3) Beginner Pilates Mat: 6:30-7:30 PM, Tuesday April 15th
Shape Up participants can register for these classes here.
We look forward to helping you win! |
| ABOUT EVOLUTION |
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Founded in 2007, EVOLUTION is Rhode Island's most comprehensive health and wellness center offering Pilates, Yoga, Nutrition and more. EVOLUTION's nutrition center provides registered dietitians and diabetes educators who are approved to accept most medical insurance plans. EVOLUTION is located at 685 Metacom Avenue, Bristol, RI and can be reached a 401-396-9331 or www.evolutionri.com. | |
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Greetings!
March celebrates National Nutrition Month!
We all know that for good health and weight maintenance there needs to be a balance between what goes in and what goes out (activity that is). This month my focus will be what it takes to have an effective and balanced cardiovascular session. Many people ask how much is enough, how long is enough, and what is the best exercise mode? I will do my best to answer these questions, and give you the answers as to why these guildelines are in place. If you have more specific questions regarding your workout scenario, please e-mail me with your questions.
EVOLUTION wants to give you all the support and advice you need - but not more than you want. You can always update your subscription preferences with us by clicking the link at the bottom of our emails.
Jen
jen@evolutionri.com |
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FIT - Tips |
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Cardiovascular Guidelines 
How much is enough?
Frequency
3-5 x / week
This number varies based on what your starting fitness level is, what your goals are, and what will fit into your week without over doing it. Start small and work your way up.
Intensity of your workouts:
65-85% of your age-predicted maximum heart rate
"Moderate" level of effort
The intensity of your workouts also depends on your starting fitness level, your goals, and how much time you have to spend working out. New exercisers should start with an easy level of effort and build your way up to a moderate level. If you only have short periods of time to workout, including short bouts of high intensity exercise will add variety and burn more calories.
Time
30 - 60 minutes / workout
Again this variable depends on your fitness level, goals, and how much time you can spend working out. The longer you workout the more calories you burn, however sometimes more is not better. Pace yourself and if you feel overworked it's time for a rest.
Type
Any exercise in an upright position will give your body a great challenge and burn the most calories. However, if you are in need of a change, or walking / running puts too much strain on your body, adding in seated cardio options is a great alternative.
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| FIT - Focus |
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Plateaus
Plateaus come in many forms, weight loss, endurance, and strength. When working through our fitness regimen often times we get comfortable with a routine that we stick with. With this stale routine often comes a stand still in the results you were once seeing from your efforts. Some of the main plateau busters are changing up your workouts, adding in adequate rest periods, and making sure you are eating right.
Simple changes such as your mode of exercise or adding in interval training can be just what you need to keep the changes coming.
Read more about "Plateau Busters" from www.sparkpeople.com
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| THE Burn |
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| Get the most burn for your buck!
Intensity plays a huge role in how many calories you are burning and what fuel sources you are using during your workouts.
If you check your calories burned on the treadmill each time you run or walk you see that the longer you go, the faster you go the more calories you burn. That is the case - however working harder and longer isn't good for the long haul. Vary your workouts by including longer bouts of exercise at a "moderate" level of exercise. At this level you should be able to carry on a conversation with the person next to you without becoming winded. This means your body is working with plenty of oxygen. Oxygen is essential for your body to use your body's fat stores for fuel. For many of us - this is a big reason why we exercise....to keep the body fat low. So add in regular bouts of moderate intensity exercise for 30-60 min - to "train" your body to use those "fuel" sources you could do without.
Variety is key!
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| BE - Well |
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 Rest & Recover
When it comes to plateaus, did you know that your rest periods are just as important. We focus so much time and energy on "getting it done" that some of us forget to plan in the "rest" periods.
Your body needs time to recover and rebuild in between our workouts. With cardiovascular & strength training we push our body beyond it's ability. This "push" prompts our system to "get ready" for the next workout so that we can exercise more efficiently and stronger. During rest periods our muscles increase strength (including our heart), our nervous system response time quickens, our vascular system becomes more efficient at pumping blood throughout our body, and our metabolism shifts to utilize fat stores more rapidly for fuel. All important functions, wouldn't you say?
When we don't give our body the rest we need our we increase our risk of injury, illness, and the biggest risk of all - getting so run down that you lose the desire, motivation, and energy to stay on track.
A general rule of thumb is to give yourself a day of rest in between exercise sessions. However, if you are exercising 4-6x / week, you will need to alter your exercise duration and intensity level to give your body the "break" it needs. Alter your workouts so that you have one day of a harder intensity (shorter duration) and a day of a more moderate intensity (longer duration). This set-up will be dependant on your fitness level, fitness goals, and how well your body recovers from your workouts. If you are feeling fatigued, soar, or ill, it's time to cut back and relax.
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This month think about what changes you can make to your workouts to amke the most out of them. Small changes can make a huge difference - so there's no time like the present to change it up!
Have fun, enjoy the time you have to do something for yourself! We are here to help & offer new and interesting ways to better your well being.
Yours in Health,
Jen Morin
Pilates / Corporate Fitness Director | |
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