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A Single, Moderate Run Can Improve Your Motor Skill Acquisition

 

By now, most people know that long-term exercise is associated with a host of positive benefits, including greater cognitive function, mental health, and overall physical health. If you’re still not sure if running is “your thing,” here’s another reason (of which there are SO MANY) that you may want to consider more carefully.

Recently researchers have been looking into the affects of a single moderate intensity aerobic training session, and they have found that a single session can lead to immediate improvements in declarative learning and memory. When researchers at John Hopkins decided to see if these immediate benefits extended to motor learning, they discovered some surprising results.

In a new study published in PLOS ONE,  researchers found that a single half-hour run can boost your “motor skill acquisition.”

Looking at 44 young, healthy adults, participants were split into two groups. In the first group, participants took part in a single 30 minute bout of moderate intensity running. They were then asked to perform a motor learning task. Some completed the task immediately after the 30 minute run, others completed it after they had done the run and also had a long rest period. Others performed the task after slow walking.

The second group took part in multiple days of training. They performed either a bout of running or slow walking immediately before motor learning on three consecutive days, and only motor learning (no exercise) on a fourth day.

Motor skill was assessed using a Sequential Visual Isometric Pinch Task (SVIPT) in which subjects were seated in front of a computer monitor and given a force transducer to hold between the thumb and index finger. Participants were then instructed to move the cursor as quickly and accurately as possible to different areas of the screen. Speed and accuracy were calculated for each subject.

The results? Researchers found that moderate intensity running led to an immediate improvement in motor acquisition for both a single session and multiple session participants, BUT it had no effect on between-day retention. The biggest improvement was found in accuracy, as opposed to speed, and was found to have the greatest affect immediately after exercise. Resting for a period of one hour after exercise diminished the effect.

Basically, moderate intensity exercise can prime the nervous system for the acquisition of new motor skills. This is important because capitalizing on this physiological change could improve the outcomes of movement rehabilitation programs of all kinds.

There are two main theories researchers formed for explaining their findings. Psychological models contend that exercise leads to increased arousal and cognitive resource allocation, which could explain why we see improved performance on cognitive tasks. Neuroendocrinological theories attribute the learning improvements to the fact that exercise causes our brain to release neurotransmitters, hormones, and other neuromodulatory substances that support cognition such as epinephrine, dopamine, serotonin, brain-derived neurotrophic factor (BDNF), and cortisol. The fact that resting for one hour after exercise negated the effects supports the second theory more strongly.

What’s the takeaway? Timing exercise before rehab could help physical therapy patients improve more quickly. And, if you’re gearing up for an activity that requires accurate motor skills, such as playing a video game, working on your golf swing, or painting an intricate landscape, a quick run might be just what you need.

How much should I exercise?

One woman runs through her local park an hour a day. Her male co-worker does 30 min of high intensity interval training 5 times a week. And his buddy lifts weights 4 days a week, twice per day designating each session for a specific set of body parts. Who is exercising the right amount? In other words.. who’s right?

First, let’s make one thing clear: one size never fits all. There has never been and will never be a single workout that is suitable for every person. Optimum workout activities, duration, intensity, frequency, and style are going to vary vastly from person to person based on your age, gender, personal fitness goals, injuries, overall health, background in fitness, work schedule, family obligations, interests, and good old genetics.

Right now you might be thinking: can I at least get a ballpark, here?

Well, according to a new analysis published in the journal Circulation, you should probably be exercising more than 30 minutes a day, at least.

Researchers reviewed 12 studies from the US and Europe involving 370,460 men and women with varying levels of physical activity. Over the course of 15 years, this group experienced 20,203 heart failure events. Each of the participants self-reported their daily activities along the way, allowing the team to keep track of their level of physical activity.

Current activity guidelines—set forth by the  American Heart Associationstipulate that for overall cardiovascular health, you need:

at least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150

OR

at least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

AND

moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.”

The bad news: researchers involved in this study found that those participants who followed these current guidelines only had “modest reductions” in heart failure risk compared to those who did not work out at all.

The good news: those who exercised twice and four times as much had “a substantial risk reduction” of 20 percent and 35 percent, respectively.

Researchers believe their findings show that physical activity and heart failure may be what is called “dose dependent,” meaning that the higher your level of physical activity, the lower your risk of heart failure. This finding held true across the age, gender, race, and geographic locations of the subgroups studied.

Senior author of the study and an associate professor at University of Texas Southwestern Medical School, Jarett D. Berry, believes that these findings should prompt physicians and health policymakers to strongly consider making new recommendations for greater amounts of physical activity to prevent heart failure.

Heart failure affects more than 5.1 million adults each year, resulting in health-care costs exceeding $30 billion annually.

One limitation to this study is it’s inability to compare the relationship of heart failure risk with different types of physical activity. It doesn’t look at running vs weight lifting vs rock climbing to determine which is better or worse for long term heart health.

That being said, whatever exercise you are doing needs to be for MORE than 30 minutes per day.

Still not sure where to start? Try creating a balance between the 4 different kinds of exercise: endurance, strength, balance, and flexibility.

Endurance exercise, also known as aerobic training, includes activities that increase your breathing and heart rate. This kind of activity is especially important and beneficial to the health of your heart, lungs, and circulatory system. Examples of endurance exercise includes walking/jogging, dancing, or yard work.

Strength exercise, also known as strength training or resistance training, focus on making your muscles stronger. This type of exercise is important for staying independent as you move into old age, so you can continue to carry out everyday activities, such as climbing stairs and carrying groceries. It’s also incredibly important for proper bone health and muscle mass and plays a key role in disease prevention. Examples of strength exercise includes lifting weights, using resistance bands, and body weight exercises.

Balance exercise is important because proper balance is not only going to allow you to complete more advanced moves of other exercise types (such as movements that involve standing on one leg, balancing on a slack rope, or tumbling), but it will also help prevent falls in older adults. Examples of balance exercise includes standing Tai Chi, certain yoga poses, and slacklining.

Flexibility exercise is important for maintaining or increasing your range of motion. Stretching is important if you want to complete advanced movements that require an impressive range of motion. It’s important for maintaining movement through old age. It’s also important for releasing tension in the body, and recovering from strenuous workouts. Examples of flexibility exercise includes touching your toes, deep lunges, and many yoga poses.

You need a combination of exercises for optimal health, and some forms of exercise overlap. You might have noticed that Yoga is great for flexibility and balance, but it’s also great for strength. Lifting weight is great for increasing strength, but when done at a certain level of exertion and speed can also double as an aerobic exercise.

When you’re thinking about starting a new workout regime the most important thing to figure out is what you enjoy doing. If you enjoy it, you’re much more likely to stick with it. And even the best exercise in the world isn’t going to anything for you if you can’t get yourself to stick to it.

The Biggest Workout Myth Women Still Believe

Working out can consist of many different forms of training. Cardio and light weight work are most common among women. Toning and getting lean is the goal, most of these women avoid a strict weight training routine though. The reason for this trend is based on women believing they will begin to gain muscle and begin to be seen as masculine. Against popular belief it is tough for for females to build masculine arms, so working out with weights will not be detrimental to any training. In any case, it will help workout routines.

Model Amy Willerton explains how lifting weights as a part of her routine, can elevate any workout and show desirable results. At first, she believed in the hype that lifting weight can work negatively in a woman’s strive for a lean body, but after research she realized the difference it can really make!Here are her reasons why lifting weights can help out any woman.

First, and most important is that women will not necessarily get bigger. Women have 1/10th of hormone testosterone as men, which is most important to building muscle mass. Looking manly will take ten times as long as a man, so looking like a man will not be too much of an issue. 2015-08-03-1438594703-5125551-IMG_9598.JPG

The next is when muscle is built, calories burn much faster, which helps lose those unwanted pounds, which gaining muscle. Gaining muscle is important too since gaining muscle allows you to eat more! It is okay to eat more since the body will need energy to sustain the muscle weight and the calories which are being burned.

Besides the look factor, the muscles that can come from weight training can help with day to day physical tasks, which may have been a problem in the past.

Gaining muscle is also a great way to improve posture. Having defined core muscle, not only looks great, but also helps with posture due to the muscle contractions which takes place with a rock hard routine.

All in all, women, do not be afraid to work out and train with weights. It can only help, and gives the body a better look, as well as providing health gains. For more fitness news and information, please visit Araceli Roiz’s Official Website.

Fitness Tips to Get You Through the Summer

With summer half over, your might notice the crowds at the gym beginning to dwindle down. Everyone has already shown off their summer bodies and are ready to cut down on the workouts and just enjoy the sun. But keeping your body lean and tight isn’t just about looking good in a bikini; it’s about your overall health, year round.

This is the perfect opportunity to get into that empty gym and work off a little of the summer bbq’s you’ve been enjoying. It’s fine to splurge every now and then. Life is meant to be enjoyed! But you can’t focus on health only a few months out of the year. It has to be a lifestyle.

Here are a few workout and healthy eating tips to help push you through the mid-summer slump and stay in shape.

DON’T FEAR THE Pull-ups!

Every pull-up counts. This simple yet challenging movement works your entire upper  body including the lats, biceps, back, and shoulders. You can’t get much more efficient with your upper body workout than pull-ups. Don’t get inimidated if you can only complete a handful or maybe not even a whole one yet. Grab a chair and use it to help you up until you can support your whole weight. Keep it up, and you’ll be busting our reps of 10 or more in no time. Even once fall and winter hit, you’ll have plenty of opportunity to show of your toned arms the next time you throw on that little black dress for a romantic night out or group dinner party.

Row, row, row your boat

Swap the treadmill for the rowing machine. Treadmill’s only work the legs, but a row machine works out every inch of your body, including your arms, back, core, and legs all at once. Plus, it’s lower impact on your knees if you suffer from knee pain.

Up Your protein intake

If you’re going to stay lean and mean, you need protein. Chicken, turkey, yogurt, beans, take your choice. Protein enriched foods need to stay a part of your regular diet. Protein keeps you full for longer and helps you recover from your workout. Don’t have time to cook up a piece of chicken every time you hit the gym? Protein shakes are a great way to fill the gaps when you’re short on time.

cut Excess liquids

The only liquid you really need is water. Stay away from the sodas, lattes, and fancy alcoholic drinks that prevent you from maintaining your fitness goals over time. Cutting out unnecessary sugars, and keeping them out, is key. This includes sugar supplements you might find in diet sodas. “Diet” drinks still have plenty of properties that make them unhealthy. Want a little extra flavor? Infuse your water with fruit. This will mix things up, and add in some of the nutrients of the fruit your infusing.

To learn more about Araceli, please visit Araceli Roiz’s Official Website.

Get More Out of Every Workout

American’s these days are spending hundreds, if not thousands on personal trainers and specialized classes at the gym. What if there was a simpler way to get tone and get the beach body you dream of. Here are several tips from trainers across the country who speak about simple tips and tricks and can change the way you work out.

1. Every rep counts!

If you are lifting weights, it is important to squeeze out every single rep like it is the first. Skipping out or giving up near the end of the set can make a difference even if it seems as if there is no difference being made.

2. Form over speed

Against popular belief, working out quickly and based on speed is not the best for the body and not the ideal way to build muscle and tone the body. What trainers tend to focus on is the form going into each workout. There is no point of rushing or working out quickly if the form is incorrect. Working out slower and methodical is important to working out the right muscle group, and working them out correctly.

3. Heavy load lifting

Lifting heavy weights does not necessarily mean you will build a bulky body. Eating right and lifting heavy will increase muscle mass and burn more calories. Trainer Randall explained when speaking with Yahoo! Health, “To get toned, there are only two things you can do: lose fat or build muscle, and while you can’t target fat loss in specific areas of the body, you can build muscle in specific spots.”

4. Equipment

What you wear to the gym can in fact make a big impact in the long run. Regular cotton blend clothing does not help regulate body temperature, but polyester blends can help regulate body heat and is proven to improve athletic performance, compared to regular cotton clothing.

5. have fun!

One of the most important tips is to enjoy your workouts. If you are not looking forward to working out it will most likely fall off your to-do list. Creating a steady work out that is both enjoyable and efficient is important to getting the body which is desired.

For more fitness news and updates, please visit Araceli Roiz‘s official website.

2 New Fitness Apps for the Apple iWatch

With the unveiling of the new Apple Watch, a plethora of fitness applications have been released to help everyday activity by tracking calories and steps. Two of the main applications which Apple have made available are Activity and Workout applications.apple watch activity

The activity application according to Apple performs the following, “The Activity app is a central hub for all of the data the watch collects from your daily movement. The app offers a snapshot of your day in the form of three metrics, Move, Exercise, and Stand. Those metrics are symbolized by three rings, which you can glance at throughout the day to see how close you are to reaching your goals.” The app tracks your daily movements and records information which helps monitor how long someone stands, exercises, movement all activity, hence the name Activity.

activity iosIf the activity application does not suffice as a fitness app, Apple also offers a more in-depth application, Workout. This application focuses on specific workout information and key features. For example, Macworld.com explained, “Opening the Workout app puts the watch’s accelerometer and heart rate sensor to work so you get an accurate picture of how intense your exercise is and how many calories you’re burning. This is where the watch really shines: Raise your wrist during a run and immediately see your heart rate, pace per mile, how much time has elapsed, and how close you are to your mileage goal. You can even see all of this data without your iPhone with you.”

This application is important since they are available with the iWatch which is taking over the smart watch industry. The recent launch of the iWatch is taking off with helpful new apps which Apple is offering.

For more info about Araceli, please visit Araceli Roiz’s official website. 

What Workouts Have Looked Like Over the Past Century

Ten decades of exercises have come and gone, and over these 100 years exercising has taken various forms and techniques. From the hula-hoop exercise craze, to the neon spandex phase, and now up to the dance/club environment some gym classes impersonate. From its earliest form, women’s workout consisted of light stretching to avoid and each constipation. Today, women are losing and toning their bodies in ways which seemed imaginable 100 years ago.

From 1910-1950, women primarily focused on minimal movement which would not break a sweat. Most of the exercises were to alleviate pain rather than lose weight. They would also wear outfits similar to nightgowns.

As soon as 1950 hit, the women’s fitness circuit took on major changes. The 1950’s are officially the hula hoop era for women’s fitness. The notion of losing weight and having fun with friends swept the nation. The 1960’s though went in the complete opposite direction where the Trim Waist was the craze, essentially a corset which would be used to help lose weight. Like many expected, this did not last very long.

The 1970’s and 1980’s were by far the most exciting for women, the era of Jazzercise and neon bright leotards. The 1970’s brought on the Jazzercise era by Sheppard Missett, former Broadway performer. Jazzercise was a form of aerobic exercise which is intended to burn calories while slimming and toning the body. When though it is not as popular in the United States as it once was, it is still practiced in over thirty countries around the world. The 1980’s may have been the most memorable decades of exercise ever. The high energy aerobic kicking and punching while wearing the massive headbands with hair in a side ponytail. Who could also forget the bright fluorescent outfits worn. Even though the outfits are long gone, the idea of high energy workouts are just as popular as ever.

In the more recent decades a combination of the past century shaped what is happening today in women’s fitness. The notion of high energy, dance incorporated workouts are taking over gyms throughout the world. With Zumba and other dance workouts now available, it is no surprise that women enjoy going to the end. They go with friends, and are dancing, who would not like a workout like that? These women love it.

For more info about Araceli, please visit Araceli Roiz’s official website.

Fitness is for Every Age

A healthy lifestyle is a lifestyle which should be implemented from a very young and should be implemented through out life. Many people begin working out when they either are either obese or develop a condition due to a non healthy lifestyle. Many people do feel uncomfortable going to the gym or working out in front of other, and there are alternatives! Here are a few tips to follow if the gym is not your main form of working out!

For those of you in your twenties looking to get into working out but do not want to be stuck in a hot, sweaty gym, there are alternates! Fitness is not necessarily lifting weights and running on a treadmill. Many forgot walking along a train or hiking is a great workout as well. With the natural contours of the terrain, walking on a trail that has inclines and declines for 1.5 miles can be just as affective as running on a flat treadmill for two miles! being outdoors and enjoying nature by walking and running is a great way to get a strong workout without having to be crammed in a gym! It is important to never over work yourself when in your twenties since your metabolism is still healthy. That changes the older you get.

For many woman after the age of thirty their metabolism slows down according to Empowher‘s article, “After age 20, your basal metabolism drops by 1 to 2 percent every decade, and as lean muscle decreases and body fat increases, you don’t need as many calories to sustain yourself.” It is important to work a tad bit harder then in the past. At this point, it would be a good idea to work with a trainer or have a set workout schedule to follow closely in order to keep your health and fitness in tact.

Many believe once they get older they should slow down working out which is a misconception. The older one gets, it is important to continue to work out to keep your body used to a regiment. Slowing down will force your metabolism to slow down.

For more fitness news and updates, head over to Araceli Roiz‘s official website!

 

Everyone Needs to Work Out, Even The Experts!

Working out comes with many benefits which are self explanatory but also take a toll on the body, mentally and physically. Many do not understand the burden of being a personal trainer or leading a class at a gym.

For the general public, working out is something they do once a day after work, but for a personal trainer, living in the gym is a way of life. Not only do trainers need to focus on their own training regiment, but also need to focus and specialize new workouts for all clients they are working with. Fitness guru Marc Megna speaks about his experiences as a personal trainer, “Then, for the next 13 hours, he educates new members on safe equipment use, performs fitnessassessments, attends meetings, leads group-exercise classes and conducts personal-training appointments. As a trainer, Megna said, he focuses on pushing others toward their fitness goals, not his personal workout.” Megna explains how he must complete his work outs early in the morning around 3AM in order to fulfill his duties as a personal trainer.

Working out in the morning for these trainers and going into teaching themselves different types of training in order to keep their clients happy and in shape. Most of these trainers work 14-16 hours a day to make sure they keep themselves in shape and successfully help others.

Another fitness expert, Penny Needle explained how she prepares for training different customers. “In-demand instructors also put in time outside the gym, preparing routines and playlists to motivate students. Penny Needle, 57, has taught group classes for more than 30 years. Her work requires that she stay on top of fitness trends. “I am constantly doing workshops and continuing education to keep my level of teaching up to standards,” she said. “I have to make my students stay interested and come back.” Like Penny explained, keeping updated with the various and new workout trends is important since she has to learn and teach these lessons which she is not an expert in. Many people believe it is easy being a personal trainer and a walk in the park, but the work they put in is impressive and keeps customers in shape.

You can find more info about Araceli on her main website.

5 Great Work Out Tips!

Here are a few great work out tips for any woman looking to get into working, or for an avid gym goer!

1. Chart all your progress

It is important to always track your progress since it will help you determine your progress. Understanding how you’re progression is coming along will help facilitate how quickly you should increase volume or reps per workout. Without a basis of how your workouts are coming, you might catch yourself doing repeated workouts which are not doing much for your body, or the complete opposite where you are overworking your body. In which case, you could potentially injure yourself quite seriously.

2. Work out during work!

Even though this tip may be difficult for many people working in a business environment, for those of you who work in a relaxed workplace, this may be useful for you. Rather then sitting on your traditional work chair, sitting on a medicine ball, and getting in some crunches and other exercises can go a long way. If a medicine ball is not your thing, keeping small weighted dumb bells under your desk and take a few reps every so often will get your muscles working and the blood flowing.

3. Never overwork yourself

One of the most important rules or tips of working out is to overwork your body to limits you know it cannot perform. Many issues that beginners have with working out is wanting to see results immediately. By doing so, they tend to overwork their bodies to limits which physically exhaust themselves or seriously injure themselves. It is smart to pace yourself when you first start working out. Know your limits and take a 80/20 approach where you work out 80% of your allotted time, and rest the other 20%. This system should give your body the rest it needs to recover properly.

4. Work out while walking

While walking and running on the treadmill is a great exercise. It’s possible to utilize your time on the treadmill even more effectively. Grabbing a low weight dumb bell and setting the treadmill on a brisk walk while doing a few bicep curls and shoulder presses should help burn calories and help tone up. Doing this every so often on the treadmill will shorten your work out and get you warmed up for the workout.

5. Sprint

For you runners out there, while running long distances, or while on your daily routine, make sure to throw in 10-60 second sprints in between. The change of pace will confuse your muscles and will in time, make them stronger. Running at a monotonous pace could make your muscles used to a certain pace and when that occurs, the workout will be pointless. Changing up speeds is a good way to keep your muscles toned and will strengthen them.

For all 15 tips, please visit: FitnessMagazine