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Catalyst Fitness: Depew, 5087 Broadway Street, Depew, NY (2025)

08/15/2016

Does P90x Work to Get Slim Legs?

Tony Horton's P90X system is billed as an extreme workout program. If used correctly, P90X can be an effective tool to slim your legs. It can help burn fat and tone your lower body to give you the look you're going for.

Spot Reduction
You can't specifically reduce the fat on your legs, or in any particular area of your body for that matter. According to Carolyn Nickol, a registered dietitian and the director of the Fitness Center at the University of Cincinnati, when you lose weight it happens throughout your body. So if you want to slim down your legs, you need to trim fat from your entire body.

Losing Weight With P90X
The good news is that P90X can help you shed weight throughout your body. According to a study performed by the American Council on Exercise, P90X workouts "meet or exceed established fitness industry standards for losing weight." The study found that average participants burned up to 631 calories per workout; although your individual calorie burn will vary based on your weight and the intensity of your workout

Importance of Diet
P90X will only help slim down your legs, and your body in general, if you maintain a calorie deficit. The McKinley Health Center recommends creating a daily deficit of 500 to 1,000 calories. This will result in weight loss in the range of one to two pounds per week. But be sure to eat enough calories to fuel your workouts. Men should consume at least 1,800 calories per day and women should take in a minimum of 1,200 daily calories.

Avoiding Bulk
P90X includes lower body exercises in the "Legs and Back" workout. If you're aiming to tone your legs the "P90X Fitness Guide" recommends choosing a weight that you can use for 10 to 12 reps before exhausting your muscles. Using a heavier weight will encourage bulkier muscle development. Other routines like "Plyometrics" and "Yoga X" include body weight exercises for the lower body which encourage lean muscle development.

08/11/2016

What Five Goals Should You Set for Any Comprehensive Fitness Program?

Fitness is reflected by cardiovascular function, strength and flexibility. While some sports place an emphasis on one particular fitness goal, most recreational exercisers would be better served by adopting a comprehensive fitness plan. Doing so means you'll be fit for anything, rather than being fit in a single area, but below average in others. Building a well-rounded fitness plan based on five goals will deliver noticeable results.

Improved Strength
Strength is your ability to generate maximum force with your muscles, for example, lifting a heavy load off the floor or pushing your car when it doesn't start. Being strong can make many physically demanding tasks much easier and safer as you are less likely to max-out your muscles. Strength is developed by lifting heavy weights for relatively low repetitions, normally between one and five. Training for strength also prevents age-related muscle loss and subsequently can keep you strong and active into your later years.

Improved Flexibility
Flexibility is the range of movement at a joint or joints and is mainly dependent on the elasticity of your muscles. Tight muscles can restrict joint movements and can adversely affect joint function and posture. Tight muscles are also more prone to injury when stretched rapidly or excessively. Stretch your muscles after exercise or anytime they are warm. To maintain your current level of flexibility, hold each stretch for 10 seconds or so. To increase your flexibility, hold each stretch for 30 or more seconds. Work to improve your flexibility in all of your major muscles especially those that become tight after prolonged periods of sitting including the hamstrings and hip flexors.

Improved Muscular Endurance
Muscular endurance is your ability to keep on working for extended periods against a light to moderate resistance. Walking up a long flight of stairs is a good test of lower body muscular endurance. To develop your muscular endurance perform sets of 15 to 20 or more repetitions using light to moderate weights and only rest 30 to 60 seconds between sets. You can use free weights, resistance machines, resistance bands or body weight exercises as preferred to improve your muscular endurance. .

Improved Cardiovascular Fitness
Cardiovascular fitness is your ability to take in, transport and use oxygen; the greater the amount of oxygen you can process, the greater your level of fitness. Cardiovascular fitness is improved by performing exercises such as jogging, running, cycling, swimming, jumping rope and rowing. You should be slightly out of breath when performing cardiovascular exercises but still able to maintain a halting conversation. Faster paced training, such as interval training, speed play training, and tempo or threshold training, will also improve your cardiovascular fitness, but these tough workouts are more suitable for intermediate or advanced exercisers.

Improved Health
Fitness and health are not the same thing. Fitness is the successful adaptation to a stressor -- exercise being a form of stress. Health, on the other hand, is all about the well-being of the entire body as well as the absence of disease. A marathon runner who runs 100 miles a week but eats a low quality diet, doesn't get enough sleep or drinks too much beer may be very fit but is not going to be very healthy. To be fit and healthy, your lifestyle should include, in addition to exercise, a healthy diet, not smoking, minimal alcohol intake, getting sufficient sleep and minimal levels of stress.

08/08/2016

Effective Flat Stomach Workouts

While in search of a flat stomach, you may have discovered that all those countless sit-ups and crunches do not provide the results you're hoping for -- if that's all you're doing. Ab exercises will build muscle but cardio exercise will burn fat -- combining the two is the most effective way to achieve a flat stomach. Do ab exercises three to five times weekly or every day, if desired, and 30 minutes of cardio five days a week for best result

Plank That Stomach Flat
The plank position, a popular Pilates exercise, works all of the abdominal muscles at one time: the re**us, transverse and oblique muscles. Strong abdominal muscles stabilize your trunk, help in rotation and side bending, and reduces back injury. To do the plank position, begin by lying face down with your forearms on the floor, elbows directly under your shoulders and legs hip-width apart. Push up onto your hands and toes until your body is off the floor. Contract your abs, pulling your belly button back towards your spine, and keep your back straight. Hold this position for 30 to 60 seconds; lower body to start position. Do two sets of 10 to 12 repetitions.

Crunch It in Reverse
Doing a crunch in reverse engages the re**us abdominal muscles. These muscles run from your breastbone to your pelvis and give that "washboard" appearance to the stomach if you have little fat to cover it up. Begin this exercise as you would a regular crunch, by lying on your back with your hands behind your head and legs raised so knees are bent and ankles crossed. Keep your head and shoulders down as you lift your hips off the floor, bringing your knees towards your head; lower your hips to the floor and repeat. Do this movement slowly and controlled -- do not swing your legs, and contract your abdominal muscles to lift your hips. Do two sets of 12 repetitions.

Get Pumping
Instead of sit-ups, try this variation which will strengthen the oblique abdominal muscles. Your oblique muscles make it possible to rotate your trunk and move from side-to-side. To do the bicycle exercise, lie on your back with your hands behind your head, elbows pointed out to the side, feet flat on the floor and knees bent. Bring your knees up to form a 45-degree angle; do not cross your ankles. Lift your head and shoulders off the floor, twisting your right shoulder towards your left knee and at the same time, extending your right leg out straight; repeat on the other side. Your legs will mimic pedaling a bicycle as you bring one knee forward while straightening the other leg out. Do two sets of 12 reps. Keep your elbows pointed out to the side and do not hold your head tightly.

Get Your Cardio On
As women age, muscle mass decreases and slows the rate at which fat is burned -- that fat gets stored in the stomach. An effective combination of flat stomach workouts that kick up your heart rate while engaging your abs include brisk walking, jogging, swimming, jumping rope and aerobic classes. Add 30 minutes of cardio exercise at least five days per week to your flat stomach regimen.

08/04/2016

Example of a Water Aerobic Exercise

When you think about water and exercise, taking a drink for hydration might first come to mind. But water in a pool can help make exercise easier on your joints. The water's buoyancy makes aerobics a low-impact exercise on your legs, which is beneficial for the elderly or those with joint problems. Water also offers some resistance, so water aerobic exercises involve cardio work and will tone your muscles as well.

Water Walking
Simply walking through a swimming pool is probably the easiest form of aquatic aerobic exercise. Walk through the pool's shallow end if you're a beginner. Resistance on your body increases as the water level increases, making your aerobic workout progressively more challenging as you move toward the deeper end. Wear or carry a flotation device, if necessary, to walk in deeper water if you don't swim well. Walk as normally as possible, placing your entire foot on the pool's floor with every step and swinging your arms through the water. If walking isn't sufficiently challenging, jog through the pool.

Get Rolling
Grab a beach ball or a similar flotation device to perform an otter roll. Begin by floating on your back with your legs extended and the ball on your chest. Drive your right shoulder and hip down into the water and perform a full revolution. Take a quick breath when you're face up in the water and then repeat the exercise in the opposite direction. Continue the pattern for 30 seconds.

Make Some Waves
You can burn plenty of calories in the pool even if you can't swim. Hop in the water, face the pool wall, grab the pool's wall with one hand and place your other hand lower on the wall to help yourself balance. Extend your legs back into the pool and perform dolphin kicks by raising and lowering your hips, your knees and then your feet. Keep your legs together throughout the exercise.

Other Considerations
If you're not a good swimmer, perform water aerobics in a shallow pool, carry a flotation device and train with a partner. Warm up before doing water aerobics, just as you would for land-based exercise. If you plan to jog through the water, for example, walk through the pool for at least five minutes before you start jogging. Treading water and swimming are both excellent cardio exercises. Treading water can burn up to 11 calories per minute. A person weighing 155 pounds burns about 409 calories while vigorously swimming the breaststroke or crawl for 30 minutes

08/01/2016

How Much Stretching Does It Take to Unstiffen Your Muscles?

Stiff muscles can make exercising a real pain. When to stretch and how to stretch is important to protect your muscle health, optimize athletic performance and reduce injury risk. Muscle stiffness can occur from decreased mobility, poor posture, dehydration, and excessive exercise. How much stretching is required to relieve stiff muscles differs per individual, but by incorporating appropriate stretches into your fitness routine, you can condition your muscles, helping to prevent and relieve stiffness.

Before You Exercise
Stretching cold muscles before exercising can lead to overstretching and increase your injury risk. Before stretching, warm up your stiff muscles with some light aerobic exercise like jogging in place or jumping jacks for at least five minutes. This activity increases core body temperature and blood flow, preparing your muscles for physical activity. After warming up your muscles, perform stretches or proceed directly into exercising. For stiff muscles that are in need of increased flexibility, incorporate a mix of static and dynamic stretches daily before working out.

Static Stretching
Static stretching requires relaxing while holding a pose for an extended amount of time, allowing the stretch to deepen while the muscle lengthens. According to the American Council on Exercise, static stretching is effective at relieving the stiffness associated with delayed onset muscle soreness by increasing flexibility. Static stretching is generally not recommended before a workout, as it can decrease performance. But if you are dealing with a tight muscle or are rehabbing a previous injury, targeting the area with static stretches before exercising may be beneficial. Do not bounce while performing static stretches and gently hold the stretch for approximately 30 seconds, per MayoClinic.com guidelines.

Dynamic Stretching
Dynamic stretching is composed of a series of active and challenging movements designed to take your muscles through their entire range of motion. Dynamic stretches can help prepare your muscles for physical activity, reducing your risk of suffering from a tight muscle while working out. For the most benefits, tailor your dynamic stretches to the type of exercise you are performing, such as engaging in walking lunges and leg swings before running.

After You Exercise
Static stretches are ideal post-workout, when your muscles are warm and pliant. Do not rush your way through a static stretching session. Performing static stretches may cause some discomfort as you work on tense muscles, but proper stretching should never cause a burning sensation or sharp pain. If your muscle stiffness does not resolve or worsens, cease stretching and physical activity and see your doctor.

Catalyst Fitness: Depew

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Monday	5am - 11pm
Tuesday	5am - 11pm
Wednesday	5am - 11pm
Thursday	5am - 11pm
Friday	5am - 10pm
Saturday	7am - 7pm
Sunday	7am - 7pm