Veronica Ernest was our August winner! Thank you Veronica for coming to Zumba so faithfully and we love to see you there each week and achieving your weight loss goals. You look fabulous! Alright, here is Juliana. This goes to show you that all you need to do is have fun during Zumba!
Thursday, August 28, 2008
Sunday, August 24, 2008
Free Weights vs. Machines
Have you wondered which method of strength training is better, free weights or strength-training equipment? The truth is, each has its advantages and disadvantages.
The choice depends on your level of experience and your exercise goals, and to some extent, your personal preference. An understanding of these factors will help you decide if free weights or machines — or a combination of both — will help you reach your goals.
The free-weight advantage
Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscular strength and power gains.
Free-weight exercises tend to more closely match the movement patterns you're likely to need for specific sports.
Free weights are more versatile — you can do a wide variety of exercises with a simple set of dumbbells. You can, for example, hold the weights with palms facing forward, facing your body, or facing the wall behind you. In doing so, you can do three different exercises that will work your muscles in different ways.
Free weights tend to be inexpensive, are portable and take up little space.
The free-weight disadvantage
You must learn to balance the weight while exerting force. This can be difficult — and potentially dangerous — if you are lifting weights overhead.
The isolation of specific muscles can be difficult. To target the muscle you want, you must use very precise technique.
Free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better.
Training alone can lead to injury if you don't use proper technique.
The machine advantage
Machines are generally safer and easier to use, an advantage for beginners learning a specific movement.
Some machines are more efficient than free weights at isolating a specific muscle or muscle group. This is important when you're strengthening a specific body part or rehabilitating an injury.
Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in.
Machine workouts can take less time because you can move easily from machine to machine. Changing the resistance is easy; you just insert a pin or enter a code.
The machine disadvantage
Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles.
Machines are much more limited, with most devices allowing only one exercise.
Most machines are geared to the average-sized person, so if you're shorter or taller than average, you may find it difficult to use some machines. However, some companies have developed equipment that is scaled down to suit many smaller men and women.
Generally speaking, if you are beginning a strength-training program for the first time, or have been away from your program for months or even years, then it's a good idea to try the resistance-training machines for the first 10 to 12 weeks of your program.
Doing so will give your body the time it requires to adjust without putting undue stress on your muscles and joints. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use.
Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout.
If you are a health club member, be sure to ask the fitness instructor to show you how to use the free weights and machines properly. If you forget how, ask until you feel confident that you are using the proper technique to complete each exercise.
If you are exercising at home, be sure to purchase an exercise tape that outlines the proper technique to follow. Good technique is essential if you want to reach your strength training goals, while avoiding injury.
In saying this, please feel free to email me and I would be willing to come early or stay late at either place (Desert Palms or The Rec Center) and show you what you can do for your upper and lower body with free weights and the machines. I am here to help you get what you need out of your exercise routines.
The choice depends on your level of experience and your exercise goals, and to some extent, your personal preference. An understanding of these factors will help you decide if free weights or machines — or a combination of both — will help you reach your goals.
The free-weight advantage
Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscular strength and power gains.
Free-weight exercises tend to more closely match the movement patterns you're likely to need for specific sports.
Free weights are more versatile — you can do a wide variety of exercises with a simple set of dumbbells. You can, for example, hold the weights with palms facing forward, facing your body, or facing the wall behind you. In doing so, you can do three different exercises that will work your muscles in different ways.
Free weights tend to be inexpensive, are portable and take up little space.
The free-weight disadvantage
You must learn to balance the weight while exerting force. This can be difficult — and potentially dangerous — if you are lifting weights overhead.
The isolation of specific muscles can be difficult. To target the muscle you want, you must use very precise technique.
Free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better.
Training alone can lead to injury if you don't use proper technique.
The machine advantage
Machines are generally safer and easier to use, an advantage for beginners learning a specific movement.
Some machines are more efficient than free weights at isolating a specific muscle or muscle group. This is important when you're strengthening a specific body part or rehabilitating an injury.
Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in.
Machine workouts can take less time because you can move easily from machine to machine. Changing the resistance is easy; you just insert a pin or enter a code.
The machine disadvantage
Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles.
Machines are much more limited, with most devices allowing only one exercise.
Most machines are geared to the average-sized person, so if you're shorter or taller than average, you may find it difficult to use some machines. However, some companies have developed equipment that is scaled down to suit many smaller men and women.
Generally speaking, if you are beginning a strength-training program for the first time, or have been away from your program for months or even years, then it's a good idea to try the resistance-training machines for the first 10 to 12 weeks of your program.
Doing so will give your body the time it requires to adjust without putting undue stress on your muscles and joints. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use.
Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout.
If you are a health club member, be sure to ask the fitness instructor to show you how to use the free weights and machines properly. If you forget how, ask until you feel confident that you are using the proper technique to complete each exercise.
If you are exercising at home, be sure to purchase an exercise tape that outlines the proper technique to follow. Good technique is essential if you want to reach your strength training goals, while avoiding injury.
In saying this, please feel free to email me and I would be willing to come early or stay late at either place (Desert Palms or The Rec Center) and show you what you can do for your upper and lower body with free weights and the machines. I am here to help you get what you need out of your exercise routines.
Thursday, August 21, 2008
Energy Night!
Thank you girls for all your energy! I needed it last night and you girls delivered! I do not have a video this week due to the fact I was a one woman show but next week there will be one. Thanks to those that have shared their personal stories. I would still like to get more emailed to me (zumbahappens@gmail.com). Remember that it doesn't have to be about exercise and you don't have to have your name on it. Just give me the guidelines of what you want and I will do it. We all have inspiring stories so let us here about them!
Saturday, August 16, 2008
Personal Story
This is Veronica Ernest. From the time I met my husband to the day my first child was born I had gained about 100 pounds. I couldn't move or breath and I didn't like the way I looked. I wanted to be able to play with my son so I decided to lose weight. I lost about 35 pounds in a year and a half on my own then, I joined weight watchers. I learned to eat healthy and exercise and I lost 18 pounds in ten weeks. I got pregnant with my second child and gained 40 pounds. Six weeks after she was born I joined weight watchers again. I've lost my baby weight plus 20 pounds, and I've kept it off. I'm not writting this because I I'm trying to get people to join weight watchers, I'm just saying it helped me.My friend, Rachel Page, told me about Zumba and after the first class I was hooked. I've been going to the classes about three times and week and doing other cycling and strengthening classes and my body has toned up and changed like I never thought possible. I feel so strong and I love my new muscles. I love the energy I have. I especially love the looks I get from people I haven't seen in awhile.I know people look at me and think that I've always looked this way and that I've always had this much energy but its not true. I've attached a before picture and you can see my after at Zumba!
Thursday, August 14, 2008
Zumbalicious!
Here is our new routine! I mess up twice but I think you can get the hang of it. Have fun learning this in the comforts of your own home and next week you can show off your stuff!
Sunday, August 10, 2008
Calories needed to lose weight
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
The best thing to do for your body is to watch what you eat. You need to write down everything you eat in a day so you can look back on it and evaluate your food intake. Make your self a food log and keep track everyday. Make sure you are eating 6 times a day rather than 2 or 3 times. The more you eat healthy foods all day long the faster your metabolism becomes. Don't starve yourself from treats. Eat one small one a day or wait till the weekend and reward yourself for how good you did during the week. Make sure you cut back on the carbs and sugars. A good rule of thumb is don't eat them after 4:00 pm. Eat your bread for lunch but stay away from it at dinner. Same goes for your treats during the week. Have one after lunch but hold off on the sugar after dinner. The last important thing is drinking tons of water. You will not lose weight if you are not drinking enough water everyday. It is essential to weight loss. Get a larger water bottle and commit to drinking it and filling it up 3 times a day. These guidelines are not to difficult and if you drink your water and keep a food log you will see results.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
The best thing to do for your body is to watch what you eat. You need to write down everything you eat in a day so you can look back on it and evaluate your food intake. Make your self a food log and keep track everyday. Make sure you are eating 6 times a day rather than 2 or 3 times. The more you eat healthy foods all day long the faster your metabolism becomes. Don't starve yourself from treats. Eat one small one a day or wait till the weekend and reward yourself for how good you did during the week. Make sure you cut back on the carbs and sugars. A good rule of thumb is don't eat them after 4:00 pm. Eat your bread for lunch but stay away from it at dinner. Same goes for your treats during the week. Have one after lunch but hold off on the sugar after dinner. The last important thing is drinking tons of water. You will not lose weight if you are not drinking enough water everyday. It is essential to weight loss. Get a larger water bottle and commit to drinking it and filling it up 3 times a day. These guidelines are not to difficult and if you drink your water and keep a food log you will see results.
Thursday, August 7, 2008
July Drawing
Congratulations to Melanie Mickelson she won our July drawing. She won a free smoothie from Emerald City and a Zumba sweat towel. Thank you Melanie for coming to Zumba and having such great energy throughout our classes! We have been having some issues with aerobic shoes leaving marks on the floor and the owner is getting worried that her floor (that is made for bare feet) may be getting ruined. So in saying this, please check your souls and if you have black souls please try to wear something else unless they are dance shoe type souls. Thank you for your understanding. We want to stay at the dance studio but if we are doing damage to there floor they will ask us to leave so please just be aware of this problem. Thanks again!
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