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Category: Health & Fitness

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.

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.